It is Sunday morning May 31st and I am counting down to the start of the 24 Hours of ERock on Friday June 5th. The race will start at 18:30 on Friday and end at 18:30 on Saturday evening. I'll be riding this race solo again this year.
I have high expectations of myself for this race. I am also feeling the pressure of knowing that there are many interested people who will be watching and waiting to see the results of my efforts. Quite frankly I am a little nervous, I had great difficulty during last years race especially over night with the worst abdominal cramps that I've ever experienced on a bike. This course while beautiful and has views of Pikes Peak and the front range gets boring as you continue to turn more and more 8.25 mile laps.
Endurance racing is not only physical it also relies heavily on the mental toughness and commitment to pushing through difficult periods of pain, suffering and feelings of self doubt. I cannot tell anyone why any of us do these races I suppose, in part, that it is a sense of accomplishment of doing something that most people won't even consider. There is also an endorphin high that comes with participating in these long events.
Here are answers to some questions that I get asked frequently:
Why would you do something like this?
Answer: I can't easily answer that question... see above.
Doesn't your butt get sore?
Answer: It can and it will however with sufficient training you build up a tolerance to long hours in the saddle. Clothing selection plays a significant roll in how well or poorly the body tolerates the hours in the saddle. We all use special cycling shorts which have a built in pad that greatly helps in transporting moisture (sweat) away from the skin and helps cushion the sit bones of the pelvis from the saddle.
Do you ever stop? Do you get breaks?
Answer: This race is run through a pit area each 8.25 mile lap. I'll stop after each lap hopefully just for a few seconds to get another water bottle and more fuel. A racer may stop as much as they like but any time spent stopped is wasted. My strategy is 'never stop' which means I'll spend as little time as possible stationary. A slow lap is better than no lap.
What do you eat?
Answer: I'll use a blend of liquid fuel and electrolyte supplements from Hammer Nutrition. As the race progresses I will use some solid food like bananas, bagels, fruit, pretzels, sliced turkey, etc. I don't eat much solid food but it tastes good as the race progresses and helps me feel more satisfied than the liquid fuel does.
When do you eat?
I eat (or as we say, 'fuel') on the bike. I have small bottles called flasks which have my premixed liquid fuel in it. I'll also grab solid fuel like part of a bagel in my jersey pocket and eat it on the course.
Do you have a crew to support you?
Answer: My definition of a crew is a person or people who can think for you when you are in the pits. They will fix issues with the bike, tell you lap positions, help make strategy decisions, make sure you are eating and drinking and generally help you get back out on the course faster. Asking someone to give up essentially 1/2 of their weekend, stay up all night and sit around for 23 hours with little to do while they spend 1 hour actually 'working' is tough to do.
So for this race officially no however, the Well Within Chiropractic team of Dr Joel and his wife will be there for some time. I do have a friend(s) who are fellow racers who will check in on me from time to time. It is really nice to see a familiar face and a warm friendly smile when I enter my pit area.
What are the other racers like?
Answer: Mountain bike racers and riders are notoriously friendly and helpful. Often we are encouraging each other on the course. We will give out tubes when someone has a flat, tools, advice and help when another racer needs it. I can't tell you how nice it is to get passed by another rider who simply says 'Good job! Keep hammering!!'.
What happens if it rains?
Answer: It's a mixed bag, you race in the same conditions as everyone else. As I've written about in other blog entries, typically you just keep on riding. However, some races can get cancelled or delayed etc. I've had races stopped prematurely due to heavy rain, hail and lightening. The best you can do is be prepared for every type of weather and condition possible. This means everything from the bike setup to clothing choices.
Will you ride the same bike for the whole race?
Answer: Hopefully yes but this year I am very fortunate to have my Yeti 575 as a back up to my new full Carbon Yeti. I'll stage the 575 in my pit so if I have a problem with the Carbon bike I'll simply switch to the heavier bike.
How do you pace yourself?
Answer: I study the course, look at previous race results, look at my previous performance and make a call as to what I want my average time to be. Pacing is very difficult especially during the first couple of laps. I naturally want to go out hard but that expends too much energy so I have to go out slow and remain steady and consistent in my effort. I will also start at the very back of the pack during the race start which helps me keep a better pace.
How well do you expect to do during this years race?
Answer: I have some goals and expectations but they are personal for now and I won't discuss them until the race is done the dust settles.
I'll continue to answer questions as they come in...
Thanks again for everyone's support and encouragement. Thanks especially to the Well Within Chiropractic team of professionals, with out your skill and commitment I would never be able to toe the start line and perform at the level that I am capable of. Thanks to my partners at PowerQuip who support me and my customers with every aspect of our business. I am eternally greatful for the support of everyone for my riding and racing.
Life is Short... Enjoy the Ride
Sunday, May 31, 2009
Monday, May 25, 2009
Riding In The Draft
I sat in the back of my truck (which has a shell on it) watching it rain. I was in the Tabegache parking lot just south of Grand Junction, CO it is Memorial Day Weekend. I was contemplating my weekend and good fortune to have just missed getting caught out in the rain again.
I met my friends Mike and Megan from Jackson, WY for the weekend in Fruita. Mike and I were to ride and Megan and their dog Lilly could take advantage of the trail running opportunities. We camped in the Colorado National Monument National Park. It has wonderful red rock cliffs, sandstone spires and views that are outrageous.
We were stuck in a weather pattern of rain showers and thunderstorms. No matter, we were together and having fun. We rode the Tabegache area and got caught in a huge rain storm. Mike and I hid under an overhanging rock to wait out the deluge. We witnessed a flash flood in the drainage below us. What had been a dry wash, became a raging torrent of brown water in about 10 minutes. We were relatively warm and protected so it was kind of fun just to witness the weather in this desert environment.
In the evening we spent time fixing bikes that had parts ruined by the mud. We can't have a fire in the National Park so we resort to cooking over charcoal and then sitting around the grill to stay warm. The two canopy tents sure came in handy with the torrential rains that we got.
The next day the trails were way too muddy to ride so we set out on a road bike ride on the mountain bikes. We were set on doing the 37 mile loop throught the park. We headed down the hill, through the 2 tunnels and to the valley floor below. From there we rode towards Grand Junction and the east entrance of the park. As we climbed steadily to the park entrance our intensity increased and we started to work harder. The total verticle climb is not much, only about 2,500' but we got most of that rise in about 4 miles so it was a good effort and steep in places.
We were on a training mission, we were working together taking turns 'pulling' or leading up the climb. It is interesting on a climb that the rider in front works hard and the other one has a mental break and can fuel and drink before taking the lead again. On a climb, it's all mental, taking the lead or following but it works none the less.
We crested the worst of the climb and really dropped the hammer both of us wanted to catch and pass riders on road bikes. Road bikes are way faster than a mountain bike with the same rider on it so it was a big challenge for us to do... set your sights high. As the terrain became less severe our speed increased dramatically.
Cycling is not well understood by most people who aren't into it.... I'm no expert and am learning as I go. Riding a bike fast is really difficult, it may look easy but it is far from it. As your speed increases the air resistance becomes an enormous factor. This is where riding in the draft becomes necessary, working together becomes absolutely critical. In general terms riders in the draft will require about 30% less effort to maintain the same speed as the lead rider.
You will see the draft used in auto racing, it is a critical component to any sport where speed is a factor. In cycling, the rider or riders in the draft can 'rest', eat, drink and relax until their turn back on the front. Two riders can be way faster than a single if they know what they are doing, the more riders the better because you get to rest longer in the pace line. The following rider must stay 'on the wheel' of the next rider. There is a zone of disturbed air that you must be inside of in order to be 'in the draft'.
This zone of disturbed or 'dirty' air requires that the bikes be within at least 12" of each other, the closer the better. This is where skill and trust are paramount. The lead rider must pick the line to ride, avoid obstacles and be smooth. The following riders must have absolute confidence in and trust the leading rider.
As we continued to hammer along the road each of us taking a turn in the front and the other following we began to get into a rhythm and we started to catch road bikes and were dropping them like bad habits. Each 'pull' would last for 1 to 2 minutes before we move over and let the follower become the leader.
We had probably passed 6 or 8 road riders when we passed a lone rider, it wasn't but a few minutes until he caught up with us. It was unspoken, we all were taking turns on the pull with the other two in the draft. It had to be a sight to see to 2 mountain bikes riding a pace line with a very high end expensive road bike but we were really keeping a great pace and having an awesome time.
The vistas were splendid but we couldn't enjoy them because a momentary lapse of concentration could spell disaster.I learned a lot this day, I see so many parallels between life and cycling and I could write volumes about them. The important things that I learned is that riding the draft is really, really fun and very fast. It takes timing to stay in the draft and timing not to drop the rider off the back. It also takes absolute trust in your lead rider.
So as the rain continued to fall on my truck I pondered my good fortune to have such great friends, wonderful places to ride and the freedom to do so. I thought how truly lucky I am...
We were on a training mission, we were working together taking turns 'pulling' or leading up the climb. It is interesting on a climb that the rider in front works hard and the other one has a mental break and can fuel and drink before taking the lead again. On a climb, it's all mental, taking the lead or following but it works none the less.
We crested the worst of the climb and really dropped the hammer both of us wanted to catch and pass riders on road bikes. Road bikes are way faster than a mountain bike with the same rider on it so it was a big challenge for us to do... set your sights high. As the terrain became less severe our speed increased dramatically.
Cycling is not well understood by most people who aren't into it.... I'm no expert and am learning as I go. Riding a bike fast is really difficult, it may look easy but it is far from it. As your speed increases the air resistance becomes an enormous factor. This is where riding in the draft becomes necessary, working together becomes absolutely critical. In general terms riders in the draft will require about 30% less effort to maintain the same speed as the lead rider.
You will see the draft used in auto racing, it is a critical component to any sport where speed is a factor. In cycling, the rider or riders in the draft can 'rest', eat, drink and relax until their turn back on the front. Two riders can be way faster than a single if they know what they are doing, the more riders the better because you get to rest longer in the pace line. The following rider must stay 'on the wheel' of the next rider. There is a zone of disturbed air that you must be inside of in order to be 'in the draft'.
This zone of disturbed or 'dirty' air requires that the bikes be within at least 12" of each other, the closer the better. This is where skill and trust are paramount. The lead rider must pick the line to ride, avoid obstacles and be smooth. The following riders must have absolute confidence in and trust the leading rider.
As we continued to hammer along the road each of us taking a turn in the front and the other following we began to get into a rhythm and we started to catch road bikes and were dropping them like bad habits. Each 'pull' would last for 1 to 2 minutes before we move over and let the follower become the leader.
We had probably passed 6 or 8 road riders when we passed a lone rider, it wasn't but a few minutes until he caught up with us. It was unspoken, we all were taking turns on the pull with the other two in the draft. It had to be a sight to see to 2 mountain bikes riding a pace line with a very high end expensive road bike but we were really keeping a great pace and having an awesome time.
The vistas were splendid but we couldn't enjoy them because a momentary lapse of concentration could spell disaster.I learned a lot this day, I see so many parallels between life and cycling and I could write volumes about them. The important things that I learned is that riding the draft is really, really fun and very fast. It takes timing to stay in the draft and timing not to drop the rider off the back. It also takes absolute trust in your lead rider.
So as the rain continued to fall on my truck I pondered my good fortune to have such great friends, wonderful places to ride and the freedom to do so. I thought how truly lucky I am...
All the rain brings out these beautiful cactus flowers.
Life is Short... Enjoy the Ride
Thursday, May 21, 2009
Training In The Rain
So today's ride was supposed to be a 3-4 hour effort in Indian Creek with a night exit using a helmet light. It started to rain very lightly this afternoon but not to be deterred, I headed up to Waterton Canyon only to be turned away at the gate by, well... the gate with a big sign on it stating that the canyon road and parking lot were being maintained... bummer!!
So the next closest ride was Deer Creek Canyon... back in the truck and 15 minutes later I pull into the parking lot which has 5 or 6 other cars in it. Perfect, I think, no traffic to contend with on the trail. Rain in Colorado sends people inside... we don't see much rain so most of us don't know how to act when it does.
If you follow my blog you will notice that I am very cautious about wet conditions and mountain biking on wet trails. The reason that I avoid the trails when it's wet is that the tires tend to break down the trail surface when it's muddy so I just don't do it. Trails are too hard to come by and too hard to repair and maintain to treat them badly. Today I felt like the light rain would have little effect on the trail surface, I was right the tires didn't have any affect on the trail surface.
It had been about 2 years since I'd ridden this single track and I forgot what I had been missing. This trail is quite steep on the lower end with some rocky technical sections on it. The upper part of the trail system is just spectacular with good smooth single track and great little climbs and descents. The light rain made the otherwise sticky rocks, slick and treacherous.
I make 2 laps around each of the upper 2 loops and then head back to the truck. Total ride time 1:45. This was a nice little work out with no people to contend with and just enough rain to make the trail perfectly tacky.
Life is Short... Enjoy the Ride
So the next closest ride was Deer Creek Canyon... back in the truck and 15 minutes later I pull into the parking lot which has 5 or 6 other cars in it. Perfect, I think, no traffic to contend with on the trail. Rain in Colorado sends people inside... we don't see much rain so most of us don't know how to act when it does.
If you follow my blog you will notice that I am very cautious about wet conditions and mountain biking on wet trails. The reason that I avoid the trails when it's wet is that the tires tend to break down the trail surface when it's muddy so I just don't do it. Trails are too hard to come by and too hard to repair and maintain to treat them badly. Today I felt like the light rain would have little effect on the trail surface, I was right the tires didn't have any affect on the trail surface.
It had been about 2 years since I'd ridden this single track and I forgot what I had been missing. This trail is quite steep on the lower end with some rocky technical sections on it. The upper part of the trail system is just spectacular with good smooth single track and great little climbs and descents. The light rain made the otherwise sticky rocks, slick and treacherous.
I make 2 laps around each of the upper 2 loops and then head back to the truck. Total ride time 1:45. This was a nice little work out with no people to contend with and just enough rain to make the trail perfectly tacky.
Life is Short... Enjoy the Ride
Wednesday, May 20, 2009
Wrenching
Some people hate working on their bikes, some don't have the ability to do it, some don't have the time. Others like myself enjoy working on their rides. I will perform nearly every maintenance item on them with the exception of a few things like truing wheels or reuilding shocks & forks. Everything else is fair game to me.
I have always tinkered with mechanical things, I'm good with my hands and I like figuring out what makes things work and what makes them not work. When you ride as much as I do and you don't have a professional mechanic to work on your bikes then you learn to do it yourself. It also saves you a ton of money and down time waiting on a shop to do something simple. However, making a mistake can cost you as well... Usually, you only make that mistake once.
One of the beauties of doing my own work is that I know everything about the bikes, I know every sound, click and whirr. The bikes all have 'personalities', each is different. It also makes a big difference when something goes wrong on a ride... and if it can be fixed on the spot then I know how to fix it in the field... I don't like to walk, besides pushing your bike for 15 miles back to the truck is just plain no fun.
A while back 3 of us were starting on a ride and one of the bikes brakes wouldn't work. These are hydraulic disc brakes that normally work flawlessly. Between the 3 of us we improvised the tools, gadgets and fittings needed to extract brake fluid from my truck and get it into the bike brake cylinder. Long story short, we did a full brake bleed job in the parking lot and it only shorted our ride by about 15 minutes.
Wrenching is a 4 letter word to some, to me it's a necessary but fun aspect of being an avid rider.
Life is Short... Enjoy the Ride
I have always tinkered with mechanical things, I'm good with my hands and I like figuring out what makes things work and what makes them not work. When you ride as much as I do and you don't have a professional mechanic to work on your bikes then you learn to do it yourself. It also saves you a ton of money and down time waiting on a shop to do something simple. However, making a mistake can cost you as well... Usually, you only make that mistake once.
One of the beauties of doing my own work is that I know everything about the bikes, I know every sound, click and whirr. The bikes all have 'personalities', each is different. It also makes a big difference when something goes wrong on a ride... and if it can be fixed on the spot then I know how to fix it in the field... I don't like to walk, besides pushing your bike for 15 miles back to the truck is just plain no fun.
A while back 3 of us were starting on a ride and one of the bikes brakes wouldn't work. These are hydraulic disc brakes that normally work flawlessly. Between the 3 of us we improvised the tools, gadgets and fittings needed to extract brake fluid from my truck and get it into the bike brake cylinder. Long story short, we did a full brake bleed job in the parking lot and it only shorted our ride by about 15 minutes.
Wrenching is a 4 letter word to some, to me it's a necessary but fun aspect of being an avid rider.
Life is Short... Enjoy the Ride
Friday, May 15, 2009
Indian Creek
Indian Creek is a special place for me. It is a huge area that is generally contained in the Pike National Forest. The trails are very good and there is plenty of climbing and descending to be had so it is a great place for me to train. It is close enough to my place that it is easy to get to with out too much hassle.
I find it a great place to escape to so that I can ride my mountain bike and most times I never see any people when I'm there. Tonight I left from the Waterton Canyon Parking lot at 5:40. I dropped the hammer out of the gate. My intent was to get about 20 - 25 miles in before dark.
The legs didn't have the snap and pop that they normally do. I suspect that it was the 2 days off the bike, the travel to and from Chicago and sitting that took it out of me.
Anyhow I was headed up Stevens Gulch which now has a bunch of dead fall in it due to the last big heavy snow that we got. I had to keep getting off the bike to climb over the down trees. At about 3/4 mile up the trail from the Waterton Canyon single track loop I spotted another rider ahead of me, pushing his bike. When I caught up to him I scared him... he never heard me coming. Anyhow, he was very happy to see me as he was lost and definitely headed in the wrong direction. I got him straightened out and redirected him back to toward Waterton Canyon. It would have been a very, very long night for him if we hadn't crossed paths.
About 10 minutes after sending the lost biker on his way I spotted a bobcat in the trail! This is a first for me, I've seen their tracks in the snow before but never seen one in the wild. He was moving away from me and I only saw him for a second or so but I got a good enough look to tell exactly what it was. I think that I crept up on him because of the flowing water in the creek and the damp ground kept my bike tires quiet.
I saw a bunch of mule deer in different spots on the trail and also ran across 4 elk that were grazing in the meadow on my way back down towards the dam. I don't often see elk in this area so it was neat to see them run gracefully out of my way.
I finally reached the dam and the dirt road when it was near dusk. It was fun riding down the 6 miles of dirt road next to the river in the near dark with no lights and no people. I think how fun it would be to share some of these cool experiences with someone else. I got back to the truck after dark happy to have done 25 miles in 2 hrs and 45 mins.
I find it a great place to escape to so that I can ride my mountain bike and most times I never see any people when I'm there. Tonight I left from the Waterton Canyon Parking lot at 5:40. I dropped the hammer out of the gate. My intent was to get about 20 - 25 miles in before dark.
The legs didn't have the snap and pop that they normally do. I suspect that it was the 2 days off the bike, the travel to and from Chicago and sitting that took it out of me.
Anyhow I was headed up Stevens Gulch which now has a bunch of dead fall in it due to the last big heavy snow that we got. I had to keep getting off the bike to climb over the down trees. At about 3/4 mile up the trail from the Waterton Canyon single track loop I spotted another rider ahead of me, pushing his bike. When I caught up to him I scared him... he never heard me coming. Anyhow, he was very happy to see me as he was lost and definitely headed in the wrong direction. I got him straightened out and redirected him back to toward Waterton Canyon. It would have been a very, very long night for him if we hadn't crossed paths.
About 10 minutes after sending the lost biker on his way I spotted a bobcat in the trail! This is a first for me, I've seen their tracks in the snow before but never seen one in the wild. He was moving away from me and I only saw him for a second or so but I got a good enough look to tell exactly what it was. I think that I crept up on him because of the flowing water in the creek and the damp ground kept my bike tires quiet.
I saw a bunch of mule deer in different spots on the trail and also ran across 4 elk that were grazing in the meadow on my way back down towards the dam. I don't often see elk in this area so it was neat to see them run gracefully out of my way.
I finally reached the dam and the dirt road when it was near dusk. It was fun riding down the 6 miles of dirt road next to the river in the near dark with no lights and no people. I think how fun it would be to share some of these cool experiences with someone else. I got back to the truck after dark happy to have done 25 miles in 2 hrs and 45 mins.
Sunday, May 10, 2009
Gaining Perspective
So early this morning I went to great lengths to write about proper recovery after a big race effort. Low intensity ride, low heart rate, plenty of sleep etc, etc... That is the typical recovery regime after most races. This morning however I am trying to gain some perspective on a number of things. I want to see how my body will perform on two consecutive days with big training loads on it. Additionally, I have some things in my life that I'm trying to work through so I find that I do some of my best thinking while on the bike in an anaerobic induced haze.
The subconscious mind is powerful, I didn't realize until I was on the trail that I'd already made up my mind on what I was going to ride. I'd picked out two of the biggest, hardest climbs in Indian Creek to ride up. These are the most difficult and longest climbs that I can do in this area and I know them well, nothing like creating your own little suffer fest.
Over all I felt remarkably physically good but I didn't have the power in my legs that I wanted to feel. This didn't necessarily surprise me due to the fact that I haven't been riding a bunch of hills consistently. I rode 4 hours, 35 miles and climbed 4,500'. While this isn't a big training day it did give me some good perspective on where I am on my training. Ultimately, I'm trying to be in shape for the Breck Epic stage race which has 6 days of back-to-back racing and 40K' of climbing.
The weather conditions today match my mood, overcast, dreary and cold. I'm glad that it never rained but it was damp and cold which kept me hammering to stay warm. On the top of one ridge the single track is perfect and it descends gently at first then drops dramatically toward the end, the ground was damp and the trail was tacky. So with the fog swirling around, I found myself ripping down the trail with reckless abandon. I am riding like I'm being chased by the devil him self. I am acutely aware that no one knows where I am and no one is likely to be by this way for several days so a big crash could be a real problem. Additionally, no one would miss me for at least 2 days this keeps me very focused on not making mistakes.
So for my riding I learned that I must start hammering hills and lots of them over the next 2 months. As for working through the things in my life that are troubling me... they are still troubling me but at least I have a better more well rounded view of them.
Maybe I'm tired enough to sleep tonight. It's all about gaining perspective.
Life is short, Enjoy the Ride.
The subconscious mind is powerful, I didn't realize until I was on the trail that I'd already made up my mind on what I was going to ride. I'd picked out two of the biggest, hardest climbs in Indian Creek to ride up. These are the most difficult and longest climbs that I can do in this area and I know them well, nothing like creating your own little suffer fest.
Over all I felt remarkably physically good but I didn't have the power in my legs that I wanted to feel. This didn't necessarily surprise me due to the fact that I haven't been riding a bunch of hills consistently. I rode 4 hours, 35 miles and climbed 4,500'. While this isn't a big training day it did give me some good perspective on where I am on my training. Ultimately, I'm trying to be in shape for the Breck Epic stage race which has 6 days of back-to-back racing and 40K' of climbing.
The weather conditions today match my mood, overcast, dreary and cold. I'm glad that it never rained but it was damp and cold which kept me hammering to stay warm. On the top of one ridge the single track is perfect and it descends gently at first then drops dramatically toward the end, the ground was damp and the trail was tacky. So with the fog swirling around, I found myself ripping down the trail with reckless abandon. I am riding like I'm being chased by the devil him self. I am acutely aware that no one knows where I am and no one is likely to be by this way for several days so a big crash could be a real problem. Additionally, no one would miss me for at least 2 days this keeps me very focused on not making mistakes.
So for my riding I learned that I must start hammering hills and lots of them over the next 2 months. As for working through the things in my life that are troubling me... they are still troubling me but at least I have a better more well rounded view of them.
Maybe I'm tired enough to sleep tonight. It's all about gaining perspective.
Life is short, Enjoy the Ride.
Saturday, May 9, 2009
Front Range 50
I usually wait a few days to update the blog after a race but my mind is working over time at 0200 Sunday AM and I can't sleep so I'll just do it now...
The Front Range 50 arrived only 6 days after the 18 Hours of Fruita. It is very difficult for your body to recover from one really big race and be ready to go for the next one in such a short time. These race efforts are so hard that it breaks your body down to the point that it takes days of careful 'active recovery' on the bike, proper eating and plenty of rest to get over the last effort and to be ready for the next heavy hard training day or race.
This last week was quite difficult for me with a lot going on in my work & personal life as well as a trip out to Ohio for a one day training class. I didn't make the time to be on the bike so I wasn't able to do a 'recovery' ride on Sunday... the day after the 18 Hrs of Fruita.
It seems counter intuitive but the recovery ride is an important element to quickly getting back on your training regime. It essentially helps flush out all sorts of waste products that are still trapped in the muscles and speeds the repair of broken down muscle tissue etc. Additionally this very low intensity ride helps work out sore and stiff muscles, for me it is done at a heart rate of less than 125 beats per minute and is usually 1 - 1.5 hrs in length.
Another extreemly helpful recovery treatment is a massage, again trying to work out soreness & knots from the over use.
Anyhow, none of these things happened for me last week and to make matters worse my flight was delayed coming out of Cleveland by 1.5 hours and then the shuttle bus was 30 minutes late so I didn't get home until after 11 PM. I had fixed my bike before leaving on the trip but had never ridden it to verify that the repairs were OK (mistake). None of my stuff was packed or ready to go and to make matters worse I over slept...
Anyhow, the day was an absolutely classic Colorado spring day. Bright blue skys, sunny and a few scattered clouds by race time it would be about 45F. I was able to get my premixed bottles up to the start finish 'neutral feed zone' and to recruit a spectator to help me get my bottles on each lap. Not having a crew is quite difficult especially in these short races where seconds mean the difference between one finishing place and the next.
This race is interesting because it attracts all kinds of riders, there are professional, expert, sport & beginner riders all lumped together in the mass start we are further broken down by 10 year age groups. Additionally, there are 2 races being run on the same course so traffic is an issue for faster riders trying to pass the slower or riders.
My strategy going into this race was to go out hard and fast, get to my target heart rate where my body would just barely clear the lactic acid from the muscles and to hold this maximum effort for 4 hours. I believe that I will be able to turn 45 minute laps so I should finish the 5 laps in about 3 hrs 45 minutes.
The pit area is always interesting... my recruited 'crew' is there with my water bottle and fuel flask, I have to drop the spent flask and bottle and get the fresh ones on board... sounds trivial but is quite difficult. An experienced crew member will get water and fuel to the rider so that they never have to stop the bike... in this instance, I have to stop briefly but I am forever greatful to the lady who helped me... I don't remember your name but I sure appreciate your help!!
I count the laps and push hard trying not to over exert myself and 'blow up' but still get every bit of performance from my body. I make the final lap and am pushing really, really hard. My legs and lungs are screaming, I try to catch a riders which I do but there are always more to catch. I pay partiular attention to the calf markings on each rider which identifies what class and age group they are in... anyone with a FR50 40-49 gets my full attention.
I don't ever recall feeling as truly spent and wasted after a race as I did during after this one. My legs are aching acutely, throbbing. I feel good about my effort and I know that I left nothing on the course, I had exerted myself to the limits of my ability.
I finally cross the finish line at 3 hrs 37 minutes and 28 seconds. A full 30 minutes behind the winning time for my age group. I'm very pleased with my performance, last year I finished the race in 3 hrs and 51 minutes so obviously my early season fitness is much better this year as I am way faster. Also, the new Carbon Yeti is helping my times due to being about 4 # lighter than the 575 that I raced last year.
My offical finishing position is 21 out of 67 riders in my age group. A friend reminds me that I'm racing against pro and expert riders I am neither of these and that we are all lumped together into one age group. It's all about perspective...
My friend Kim (Chad's wife) made it to the race with their 2 kids, I'm really glad to see them all, thanks for coming guys!! Chad had a great race improving his time over last year as well.
Sorry for the absence of photos... no one was there to take any for me.
Results: http://www.warriorscycling.com/home/results.php
Until next time... remember Life is short, choose your friends well and never cross the finish line with anything left in the 'tank'... Enjoy the Ride!
The Front Range 50 arrived only 6 days after the 18 Hours of Fruita. It is very difficult for your body to recover from one really big race and be ready to go for the next one in such a short time. These race efforts are so hard that it breaks your body down to the point that it takes days of careful 'active recovery' on the bike, proper eating and plenty of rest to get over the last effort and to be ready for the next heavy hard training day or race.
This last week was quite difficult for me with a lot going on in my work & personal life as well as a trip out to Ohio for a one day training class. I didn't make the time to be on the bike so I wasn't able to do a 'recovery' ride on Sunday... the day after the 18 Hrs of Fruita.
It seems counter intuitive but the recovery ride is an important element to quickly getting back on your training regime. It essentially helps flush out all sorts of waste products that are still trapped in the muscles and speeds the repair of broken down muscle tissue etc. Additionally this very low intensity ride helps work out sore and stiff muscles, for me it is done at a heart rate of less than 125 beats per minute and is usually 1 - 1.5 hrs in length.
Another extreemly helpful recovery treatment is a massage, again trying to work out soreness & knots from the over use.
Anyhow, none of these things happened for me last week and to make matters worse my flight was delayed coming out of Cleveland by 1.5 hours and then the shuttle bus was 30 minutes late so I didn't get home until after 11 PM. I had fixed my bike before leaving on the trip but had never ridden it to verify that the repairs were OK (mistake). None of my stuff was packed or ready to go and to make matters worse I over slept...
Anyhow, the day was an absolutely classic Colorado spring day. Bright blue skys, sunny and a few scattered clouds by race time it would be about 45F. I was able to get my premixed bottles up to the start finish 'neutral feed zone' and to recruit a spectator to help me get my bottles on each lap. Not having a crew is quite difficult especially in these short races where seconds mean the difference between one finishing place and the next.
This race is interesting because it attracts all kinds of riders, there are professional, expert, sport & beginner riders all lumped together in the mass start we are further broken down by 10 year age groups. Additionally, there are 2 races being run on the same course so traffic is an issue for faster riders trying to pass the slower or riders.
My strategy going into this race was to go out hard and fast, get to my target heart rate where my body would just barely clear the lactic acid from the muscles and to hold this maximum effort for 4 hours. I believe that I will be able to turn 45 minute laps so I should finish the 5 laps in about 3 hrs 45 minutes.
The start on this race is a bit crazy, the riders are bunched together on our bikes and when the gun goes off we all scramble to get moving then immediately climb a short hill on a dirt road toward the start finish line. The faster riders are staged in the front of the throng and the rest of us are left to fight our way through slower traffic.
The pit area is always interesting... my recruited 'crew' is there with my water bottle and fuel flask, I have to drop the spent flask and bottle and get the fresh ones on board... sounds trivial but is quite difficult. An experienced crew member will get water and fuel to the rider so that they never have to stop the bike... in this instance, I have to stop briefly but I am forever greatful to the lady who helped me... I don't remember your name but I sure appreciate your help!!
I count the laps and push hard trying not to over exert myself and 'blow up' but still get every bit of performance from my body. I make the final lap and am pushing really, really hard. My legs and lungs are screaming, I try to catch a riders which I do but there are always more to catch. I pay partiular attention to the calf markings on each rider which identifies what class and age group they are in... anyone with a FR50 40-49 gets my full attention.
I don't ever recall feeling as truly spent and wasted after a race as I did during after this one. My legs are aching acutely, throbbing. I feel good about my effort and I know that I left nothing on the course, I had exerted myself to the limits of my ability.
I finally cross the finish line at 3 hrs 37 minutes and 28 seconds. A full 30 minutes behind the winning time for my age group. I'm very pleased with my performance, last year I finished the race in 3 hrs and 51 minutes so obviously my early season fitness is much better this year as I am way faster. Also, the new Carbon Yeti is helping my times due to being about 4 # lighter than the 575 that I raced last year.
My offical finishing position is 21 out of 67 riders in my age group. A friend reminds me that I'm racing against pro and expert riders I am neither of these and that we are all lumped together into one age group. It's all about perspective...
My friend Kim (Chad's wife) made it to the race with their 2 kids, I'm really glad to see them all, thanks for coming guys!! Chad had a great race improving his time over last year as well.
Sorry for the absence of photos... no one was there to take any for me.
Results: http://www.warriorscycling.com/home/results.php
Until next time... remember Life is short, choose your friends well and never cross the finish line with anything left in the 'tank'... Enjoy the Ride!
Monday, May 4, 2009
2009 - 18 Hours of Fruita - Race Results
Finally!!!! The first race of the year is here!! As you know the 12 Hours (Dawn Til’ Dusk) race in Gallup, NM was cancelled a few weeks ago. Chad and I were terribly disappointed. So we are now headed to the 18 Hours of Fruita race in western Colorado. We meet at the Mammoth Lot on the west side of Denver, transfer Chad’s gear from his truck to mine and drive west. We are both excited and a bit hesitant about the first race of the year. Both of us have put in countless hours of training & preparation and a bunch of cash to get ready for these races.
The thing that I think makes this race particularly challenging is that we are racing as a team. We are both driven people so we expect a lot of ourselves and we expect that as team mates that we will live up to and exceed our expectations of each other. This is a bit stressful for both of us, thinking about making the right decisions and executing flawlessly.
Last year we had some handoff issues. The timing of when the rider came to the start/finish line and the relief rider hit the course. We also had equipment issues. This race is so fast that wasted seconds even over 18 hours can translate to a lost position at the end of the race.
Chad and I have spent untold hours riding motorcycles, hunting, hiking, climbing and enjoying life. Sometimes I think that we know what the other person will do better than they themselves do. We have spent hours critiquing our personal performances over the last year and how we performed as a team. We have analyzed and broken down our results from last year, looked at them in so many different ways but now it is time to put this self critical evaluation and retooling to the test.
On arriving at High Line Lake State Park we are assigned a camp site which we quickly convert to our Pit area. There is the large 6 person dome tent, our thick inflatable air mattress, sleeping bags etc and the all important 10’ x 10’ canopy tent. As we make our final pre race preparations it is becoming apparent that a year of reflection and hard work are paying off, we are relaxed and over prepared so we are not stressed and we are ahead of schedule.
The race is to start at 00:00 Friday night. We decide who will start the race with a coin toss, Chad wins the toss so he will start the race for us. Our plan is to ride 2 laps each then hand off to the next rider. The intent is that we will get into a groove during each session and minimize handoff issues while maximizing our lap performances by not becoming too fatigued. We know that in good weather that we will turn roughly 30 minute laps so each person has an hour on and off the bike to do what ever needs done to be ready for the next session.
We are able to get a couple of hours sleep before 23:15 on Friday so we wake up and get Chad ready to go with time to spare. He is on the start line early with the rest of the racers. I can’t see him or anyone on the start line in the inky darkness but the announcer is easy to hear in the calm night air and the cheers of everyone is exciting.
The thing that I think makes this race particularly challenging is that we are racing as a team. We are both driven people so we expect a lot of ourselves and we expect that as team mates that we will live up to and exceed our expectations of each other. This is a bit stressful for both of us, thinking about making the right decisions and executing flawlessly.
Last year we had some handoff issues. The timing of when the rider came to the start/finish line and the relief rider hit the course. We also had equipment issues. This race is so fast that wasted seconds even over 18 hours can translate to a lost position at the end of the race.
Chad and I have spent untold hours riding motorcycles, hunting, hiking, climbing and enjoying life. Sometimes I think that we know what the other person will do better than they themselves do. We have spent hours critiquing our personal performances over the last year and how we performed as a team. We have analyzed and broken down our results from last year, looked at them in so many different ways but now it is time to put this self critical evaluation and retooling to the test.
On arriving at High Line Lake State Park we are assigned a camp site which we quickly convert to our Pit area. There is the large 6 person dome tent, our thick inflatable air mattress, sleeping bags etc and the all important 10’ x 10’ canopy tent. As we make our final pre race preparations it is becoming apparent that a year of reflection and hard work are paying off, we are relaxed and over prepared so we are not stressed and we are ahead of schedule.
The race is to start at 00:00 Friday night. We decide who will start the race with a coin toss, Chad wins the toss so he will start the race for us. Our plan is to ride 2 laps each then hand off to the next rider. The intent is that we will get into a groove during each session and minimize handoff issues while maximizing our lap performances by not becoming too fatigued. We know that in good weather that we will turn roughly 30 minute laps so each person has an hour on and off the bike to do what ever needs done to be ready for the next session.
We are able to get a couple of hours sleep before 23:15 on Friday so we wake up and get Chad ready to go with time to spare. He is on the start line early with the rest of the racers. I can’t see him or anyone on the start line in the inky darkness but the announcer is easy to hear in the calm night air and the cheers of everyone is exciting.
The gun goes off and the racers have to run a short course, get to their bikes and start the ride. This Lemans style start is intended to spread out the field and minimize traffic issues during the ensuing mêlée’ . I can’t really explain the excitement that we feel, if you have been there then you understand, if you haven’t then I’d liken it to what you felt as a kid when you waited so long for a birthday, Christmas or some other highly anticipated fun event.
The night is warm, we are wearing leg warmers, jerseys, a light weight wind vest & arm warmers. Its cold each time we start but we quickly warm up. The course is not technical, it is relatively smooth single track & a few very short climbs. The aggravating thing over night is the dust that hangs in the air from all the bikes, it keeps us hacking and spitting to keep things clear.
The night is warm, we are wearing leg warmers, jerseys, a light weight wind vest & arm warmers. Its cold each time we start but we quickly warm up. The course is not technical, it is relatively smooth single track & a few very short climbs. The aggravating thing over night is the dust that hangs in the air from all the bikes, it keeps us hacking and spitting to keep things clear.
We don’t have a reliable means to track our progress as it is a monumental effort just to stay on track with our pre lap preparations and focused on riding but we can both tell that we are riding very well and consistently. The key to doing well at this type of event is consistency and simplicity… do what works and repeat it exactly every time so that you don’t forget something.
Early in the morning we have our first mechanical issue. Chad’s front tire has developed a leak, fortunately I was ready to go and we only lost about 6 or 7 minutes on that lap. I’m mad at myself because I wasn’t right there when Chad came in to get out onto the course… another lesson learned.
I do my two laps and Chad meets me to get his two laps with a fresh tire and plenty of Stans Tire Sealant in it. We keep hammering, I try to meet Chad after each lap, ride with him for a few hundred yards, make sure that we are on track, address any issues and then wait for about 30 minutes until he comes around again.
Some where around noon it starts to rain, very light misting rain which really helps to knock the dust down and makes the course even more fun to ride. Just after noon I take the handoff from Chad who informs me that the 6.25 mile course has become very fast from the mist and to have fun on my laps.
He is absolutely right, the track is packed down, hard and tacky. The tires hook up well on every corner and I’m having a blast. My very next lap goes from tacky to greasy in about 10 minutes time. This mud is legendary. The soil is bentonite clay and it has the craziest properties of any mud that I’ve ever seen. My speed decreases because it is nearly impossible to keep the wheels under us, I nearly crash 3 times… it’s kind of like trying to ride a bike with slick tires on wet ice.
During this lap, I have formulated a quick warning for Chad to try to keep him from a big surprise and potential crash… I simply say ‘it’s slick, expect to crash’. Chads lap starts at about 13:34, the rain is coming down steadily now. Somewhere within the first 1.5 miles the mud got so bad that it jammed up the drive train on his bike so badly that the derailer was snapped off at the hanger rendering the bike unrideable. The mud is so tenacious that it sticks to very thing like gorilla glue, it’s unreal and has stories told about it that make it legendary and mystical to all who haven’t experienced it.
I’m in the Pit area when Chad shows back up dejectedly pushing his broken bike. I was ready to go, so I immediately jump onto my rig and head out to experience the muck and mayhem that he has just endured. The crazy thing about this bentonite clay is that if it quits raining it dries out very quickly and within a matter of 10 minutes it will become rideable again. This is exactly what I experienced, I had a good lap of 31 minutes so I rush to the pit and tell Chad to get his bike fixed because the course is fast. I tell him to meet me in about 50 minutes and to be ready at the start finish.
Early in the morning we have our first mechanical issue. Chad’s front tire has developed a leak, fortunately I was ready to go and we only lost about 6 or 7 minutes on that lap. I’m mad at myself because I wasn’t right there when Chad came in to get out onto the course… another lesson learned.
I do my two laps and Chad meets me to get his two laps with a fresh tire and plenty of Stans Tire Sealant in it. We keep hammering, I try to meet Chad after each lap, ride with him for a few hundred yards, make sure that we are on track, address any issues and then wait for about 30 minutes until he comes around again.
Some where around noon it starts to rain, very light misting rain which really helps to knock the dust down and makes the course even more fun to ride. Just after noon I take the handoff from Chad who informs me that the 6.25 mile course has become very fast from the mist and to have fun on my laps.
He is absolutely right, the track is packed down, hard and tacky. The tires hook up well on every corner and I’m having a blast. My very next lap goes from tacky to greasy in about 10 minutes time. This mud is legendary. The soil is bentonite clay and it has the craziest properties of any mud that I’ve ever seen. My speed decreases because it is nearly impossible to keep the wheels under us, I nearly crash 3 times… it’s kind of like trying to ride a bike with slick tires on wet ice.
During this lap, I have formulated a quick warning for Chad to try to keep him from a big surprise and potential crash… I simply say ‘it’s slick, expect to crash’. Chads lap starts at about 13:34, the rain is coming down steadily now. Somewhere within the first 1.5 miles the mud got so bad that it jammed up the drive train on his bike so badly that the derailer was snapped off at the hanger rendering the bike unrideable. The mud is so tenacious that it sticks to very thing like gorilla glue, it’s unreal and has stories told about it that make it legendary and mystical to all who haven’t experienced it.
I’m in the Pit area when Chad shows back up dejectedly pushing his broken bike. I was ready to go, so I immediately jump onto my rig and head out to experience the muck and mayhem that he has just endured. The crazy thing about this bentonite clay is that if it quits raining it dries out very quickly and within a matter of 10 minutes it will become rideable again. This is exactly what I experienced, I had a good lap of 31 minutes so I rush to the pit and tell Chad to get his bike fixed because the course is fast. I tell him to meet me in about 50 minutes and to be ready at the start finish.
Laps 29 and 30 for me were really, really fun because the track is so tacky and the tires are hooking up so well. I have good lap times. Chad is there to meet me at about 15:46 but he has no bike, he can’t fix it, the derailer is jammed and he can’t get the broken derailer hanger off of it.
We quickly agree that he will take my bike out for his next 2 laps… the problem now is that it has started a steady rain just as he leaves the line. Somewhere in the first couple of miles he experiences the mud that mountain biking nightmares are made of. My super light 22.5# bike more than doubles it’s weight with mud and then the drive train jams and the derailer is destroyed in a split second. Not to be deterred, Chad spends 1 hour and 20 minutes, pushing, pulling, dragging and carrying the broken bike around the course. He finally arrives back at the start to the cheers of everyone in sight. It’s now 17:06 and with two broken bikes, and the race ending at 18:00 we are done for the day.
We quickly agree that he will take my bike out for his next 2 laps… the problem now is that it has started a steady rain just as he leaves the line. Somewhere in the first couple of miles he experiences the mud that mountain biking nightmares are made of. My super light 22.5# bike more than doubles it’s weight with mud and then the drive train jams and the derailer is destroyed in a split second. Not to be deterred, Chad spends 1 hour and 20 minutes, pushing, pulling, dragging and carrying the broken bike around the course. He finally arrives back at the start to the cheers of everyone in sight. It’s now 17:06 and with two broken bikes, and the race ending at 18:00 we are done for the day.
Chad just after the final lap with my bike and what's left of the derailer & drive train. He actually has 'washed' the bike in the lake to remove most of the mud!
Despite the mud challenges we manage to finish 6th out of 12 – 2 man teams. We have completed 31 laps. The winning team is truly impressive, they turn an amazing 37 laps, somehow their bike setup is superior to ours and the mud doesn’t affect them as much as it did us. I suspect that they were riding single speed bikes (no fragile derailer to contend with) and / or that they were using narrow mud tires which don’t collect and distribute as much mud as our tires did.
In the final analysis, we are extremely pleased with our individual performances and with how we worked together as a team. We still have room to improve and we must make some bike setup changes to better contend with the potential of mud but overall we are very happy to have done so well. Quietly and separately we are already plotting our strategies for next year and breaking down the individual elements of the race to see where we can make improvements.
In the final analysis, we are extremely pleased with our individual performances and with how we worked together as a team. We still have room to improve and we must make some bike setup changes to better contend with the potential of mud but overall we are very happy to have done so well. Quietly and separately we are already plotting our strategies for next year and breaking down the individual elements of the race to see where we can make improvements.
Thanks to our sponsors PowerQuip and Well Within Chiropractic with out your support and encouragement we couldn’t have done it without you. Thanks to Chad's family and our friends who sacrificed their time with us to allow us to train and race!!
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