Tuesday, December 27, 2005
Saturday, December 24, 2005
Christmakah Eve
In keeping with family tradition of opening gifts early, SLR and I exchanged a couple of presents on the eve before Christmakah begins.
You'll see me at the races this year sporting this cool fitted Ellsworth hat:
And rollin' fast on some XTR wheels:
Today's training ride was 5 hours of climbing and descending. Luckily, we didn't get rained on, which is a Christmakah miracle according to the Seattle weather prognosticators. Nevertheless, we still got pretty wet from all the water on the roads as the result of several days of consistent heavy rain. Coach Thomas, A.C., and I hit the roads at 9am and went south around Lake Washington through Renton then headed east and ticked off some hefty climbs up Tiger Mountain Road and Cougar Mountain. After descending Cougar Mountain, we made a quick stop for a sandwich and some espresso to fuel us back home across I-90 and north to the U-district. 80ish miles in total. Not a bad way to spend Christmakah eve morning/afternoon. Some uphill suffering, some good conversation, and some wet feet were had by all.
Recover and repeat on Christmas Day, but with lesser inclines.
Blue Star
In keeping with family tradition of opening gifts early, SLR and I exchanged a couple of presents on the eve before Christmakah begins.
You'll see me at the races this year sporting this cool fitted Ellsworth hat:
And rollin' fast on some XTR wheels:
Today's training ride was 5 hours of climbing and descending. Luckily, we didn't get rained on, which is a Christmakah miracle according to the Seattle weather prognosticators. Nevertheless, we still got pretty wet from all the water on the roads as the result of several days of consistent heavy rain. Coach Thomas, A.C., and I hit the roads at 9am and went south around Lake Washington through Renton then headed east and ticked off some hefty climbs up Tiger Mountain Road and Cougar Mountain. After descending Cougar Mountain, we made a quick stop for a sandwich and some espresso to fuel us back home across I-90 and north to the U-district. 80ish miles in total. Not a bad way to spend Christmakah eve morning/afternoon. Some uphill suffering, some good conversation, and some wet feet were had by all.
Recover and repeat on Christmas Day, but with lesser inclines.
Blue Star
Tuesday, December 20, 2005
Random Odds and Ends...
Sorry for the delay between posts. Keeping up with the holiday gatherings (one each night last weekend), plus training, plus work, has led to a lack of updates to the blog.
Christmas tree is up with lots of bike ornaments. I'm thinking of putting some ribbon on some old cogs to add to the bike theme. Santa (Fed Ex) is supposed to drop off another present to put under the tree today. According to my Santa's Helper sources (at eBay), I'm getting a new super-light Shimano XTR Wheelset. Nothing makes for some good holiday cheer like a 1600 gram wheelset decked out with a Ti freehub body and axles.
Big training block coming up the next couple of weeks. Lots o' miles including some big climbing days. Also, I will be doing some force work on the trainer during the week to start converting that strength I developed at the gym into strength to apply force the pedals. These workouts consist of turning over a BIG gear at a really low cadence (less than 60 rpm) for intervals between 3 and 10 minutes.
On the sponsorship front, I'm supposed to hear in the next couple of weeks from the remaining sponsors I submitted requests to. Got word from Tifosi that the several new pairs of specs are in the mail today and will arrive next week or so. Ellsworth hasn't given word yet when I can get my mitts on the new bike(s). Hopefully soon.
Crashed again on the road bike and scraped up the other hip. Go figure, twice in 2 weeks. This time I hit a patch of ice on a twisty descent and before I could register why the road looked kind of funny, the front wheel was over my head and my hip was firmly planted on the tarmac. Just a little road rash to care for and now I really have to replace the STI shifters. Mom, don't worry too much, I usually don't fall this often really.
That's about all. Maybe some epic tales of 5 hour rides in wind and rain to follow next week.
Blue Star
Sorry for the delay between posts. Keeping up with the holiday gatherings (one each night last weekend), plus training, plus work, has led to a lack of updates to the blog.
Christmas tree is up with lots of bike ornaments. I'm thinking of putting some ribbon on some old cogs to add to the bike theme. Santa (Fed Ex) is supposed to drop off another present to put under the tree today. According to my Santa's Helper sources (at eBay), I'm getting a new super-light Shimano XTR Wheelset. Nothing makes for some good holiday cheer like a 1600 gram wheelset decked out with a Ti freehub body and axles.
Big training block coming up the next couple of weeks. Lots o' miles including some big climbing days. Also, I will be doing some force work on the trainer during the week to start converting that strength I developed at the gym into strength to apply force the pedals. These workouts consist of turning over a BIG gear at a really low cadence (less than 60 rpm) for intervals between 3 and 10 minutes.
On the sponsorship front, I'm supposed to hear in the next couple of weeks from the remaining sponsors I submitted requests to. Got word from Tifosi that the several new pairs of specs are in the mail today and will arrive next week or so. Ellsworth hasn't given word yet when I can get my mitts on the new bike(s). Hopefully soon.
Crashed again on the road bike and scraped up the other hip. Go figure, twice in 2 weeks. This time I hit a patch of ice on a twisty descent and before I could register why the road looked kind of funny, the front wheel was over my head and my hip was firmly planted on the tarmac. Just a little road rash to care for and now I really have to replace the STI shifters. Mom, don't worry too much, I usually don't fall this often really.
That's about all. Maybe some epic tales of 5 hour rides in wind and rain to follow next week.
Blue Star
Sunday, December 11, 2005
Pinning it
Saturday had a CP30 test on the schedule. A CP30 test is an all out effort for 30 minutes during which my Powertap measures my power output, heart rate, cadence, and speed. I do my testing on the trainer so variables such as weather, cars, and road hazards are eliminated. I repeat this test throughout the year to see where my fitness is by comparing the results.
The effort today yielded a less then stellar output. I was hoping for a bigger number given all the miles I have been putting in lately. However, the sub par result wasn't for lack of trying. I pinned it at 190 beats per minute for the full half hour. To put that number in perspective, it is about 95% of my max heart rate of 202 bpm. In short, it really hurt. It took everything I had not to get off the bike at about the 15 minute mark, especially because it was clear that I was not generating much power. Nevertheless, I soldiered on and kept the pedals turning over. What doesn't kill you makes you stronger... I guess.
The low number is probably a result of some fatigue from the big miles lately. Also, I just finished the first block of base so I haven't done an intense effort of this duration since September. So, I can't be too discouraged. I just hope the legs come around soon because I have a HUGE block of training coming up.
Off to bed to let the legs repair themselves. The furnass will be fired up.
Blue Star
Saturday had a CP30 test on the schedule. A CP30 test is an all out effort for 30 minutes during which my Powertap measures my power output, heart rate, cadence, and speed. I do my testing on the trainer so variables such as weather, cars, and road hazards are eliminated. I repeat this test throughout the year to see where my fitness is by comparing the results.
The effort today yielded a less then stellar output. I was hoping for a bigger number given all the miles I have been putting in lately. However, the sub par result wasn't for lack of trying. I pinned it at 190 beats per minute for the full half hour. To put that number in perspective, it is about 95% of my max heart rate of 202 bpm. In short, it really hurt. It took everything I had not to get off the bike at about the 15 minute mark, especially because it was clear that I was not generating much power. Nevertheless, I soldiered on and kept the pedals turning over. What doesn't kill you makes you stronger... I guess.
The low number is probably a result of some fatigue from the big miles lately. Also, I just finished the first block of base so I haven't done an intense effort of this duration since September. So, I can't be too discouraged. I just hope the legs come around soon because I have a HUGE block of training coming up.
Off to bed to let the legs repair themselves. The furnass will be fired up.
Blue Star
Friday, December 09, 2005
Thursday, December 08, 2005
2006 Race Schedule
If you found yourself wondering, where will Blue Star's travels take him in 2006, then this post is for you. A few months back during my transition phase, I sat down with Coach Thomas to plan out next year's race schedule. Why so soon? Well, the entire calendar year's training schedule hinges on two, maybe three if your lucky, "peaks" that are spread out throughout season. A peak follows a short period of recovery that allows all the hours of intervals, squats, and other suffering to add up to me being really fast on the bike. A person can not maintain peak form for more than a week or so. This theory of training is known as "periodization." Some proven benefits of periodization are improved muscular endurance, strength, power, motor performance, and/or muscle hypertrophy. Anyway, enough techno babble, the key to it all is I pick three big racesI want to go fast at and Coach Thomas designs my annual training plan around those races. Nevertheless, the goal will be to go as fast I can at every race I toe the start line at.
If you found yourself wondering, where will Blue Star's travels take him in 2006, then this post is for you. A few months back during my transition phase, I sat down with Coach Thomas to plan out next year's race schedule. Why so soon? Well, the entire calendar year's training schedule hinges on two, maybe three if your lucky, "peaks" that are spread out throughout season. A peak follows a short period of recovery that allows all the hours of intervals, squats, and other suffering to add up to me being really fast on the bike. A person can not maintain peak form for more than a week or so. This theory of training is known as "periodization." Some proven benefits of periodization are improved muscular endurance, strength, power, motor performance, and/or muscle hypertrophy. Anyway, enough techno babble, the key to it all is I pick three big racesI want to go fast at and Coach Thomas designs my annual training plan around those races. Nevertheless, the goal will be to go as fast I can at every race I toe the start line at.
The three races I hope to peak for are:
1) Sea Otter Classic, Monterey, CA: April 6-9. The self-proclaimed "Celebration of Cycling" is the largest racing event in the U.S. including almost every bicycling discipline. This is the first big MTB race of the year, so all the fast guys use it to show off their early season form. Hopefully, I have something to show off.
2) U.S. National Championship, Mammoth Lakes, CA, July 20-23. I affectionately call this race the "One-Day." The winner of this one is crowned national champion and wears the stars and bars jersey until the next year.
3) UCI Master's World Championships, Sun Peaks Resort, B.C., Canada, September 2-3. This one is for all the marbles. Put the wood to everyone at this race and you walk away with the rainbow jersey for the over 30 set. That's right, World Champ! It is even more exciting for me because the race is only a 5 1/2 hour drive from Seattle at the Sun Peaks Resort near Kamloops, B.C. and the trails there promise to be epic Pacific NW style (i.e. rocky, rooty, super tech stuff). I'll be cocked and ready to go off like a rocket and represent the U.S. of A.
"B" races are very important, but don't fall during a peak in the periodization schedule. I hope to hit most of the NORBA National Championship Series for my B races. The Series Schedule (although not on their web site yet) is as follows:
April 22-23: Frank G. Bonelli Regional Park - San Dimas, Calif. Sea level = Fast Blue Star
June 10-11: Sugar Mountain Resort - Banner Elk, N.C. Probably going to skip this one.
June 17-18: Mount Snow Resort - West Dover, Vt. My absolute favorite course!
July 8-9: Deer Valley Resort - Park City, Utah. Coughing up a lung at 10k feet.
August 5-6: Brian Head Resort - Brian Head, Utah. Ditto. One epic 30 mile lap.
August 12-13: Snowmass Resort - Aspen, Colorado. Ditto. Can I get an altitude tent yet?
"C" races are mostly local stuff. Fun races to give 'er at and build fitness. I plan on doing all of the Indie Series races that do not conflict with anything listed above. I'd love to post the calendar for ya, but, in classic WA bike racing style, no schedule is set yet. Maybe they'll get around to it by January! I may also throw in a trip or two down to Oregon for an OBRA event, because they have their shizit together down there, unlike the WA folks.
I will fill in any gaps in the schedule with the "Wednesday Night World Championship" races Stiff Wick puts on at South Sea-Tac Park. These races, as the name implies, are every Wednesday night in the summer. Round and round we go in the sand as the planes take off and land. Low key stuff. Never really sure where I finish other than behind the pros and in front of most everyone else. Also, if it's being put on again this year, I'll probably hit the Dirty Dozen in Port Gamble, WA, because it's a fun course and they pay mucho $$$ for the podium finishers.
All this, of course, is subject to change based on the numerous variables that life can throw at me. I hope to see YOU out at some of the races. Suffering up a climb is always easier when someone you know is screaming their head off and ringing a cow bell.
'til next time, Blue Star
"C" races are mostly local stuff. Fun races to give 'er at and build fitness. I plan on doing all of the Indie Series races that do not conflict with anything listed above. I'd love to post the calendar for ya, but, in classic WA bike racing style, no schedule is set yet. Maybe they'll get around to it by January! I may also throw in a trip or two down to Oregon for an OBRA event, because they have their shizit together down there, unlike the WA folks.
I will fill in any gaps in the schedule with the "Wednesday Night World Championship" races Stiff Wick puts on at South Sea-Tac Park. These races, as the name implies, are every Wednesday night in the summer. Round and round we go in the sand as the planes take off and land. Low key stuff. Never really sure where I finish other than behind the pros and in front of most everyone else. Also, if it's being put on again this year, I'll probably hit the Dirty Dozen in Port Gamble, WA, because it's a fun course and they pay mucho $$$ for the podium finishers.
All this, of course, is subject to change based on the numerous variables that life can throw at me. I hope to see YOU out at some of the races. Suffering up a climb is always easier when someone you know is screaming their head off and ringing a cow bell.
'til next time, Blue Star
Thursday, December 01, 2005
Sh!t Happens... Or Lucky Guy... Or The Eternal Optimist...
I went out for a ride last night after work. It was about 32 degrees or so and I put on lots of warm fuzzy clothes including a balaclava to keep the head/neck warm. With all my clothes on, I felt like a kid who was going to go out sledding. The extremities don't bend very well because of all the fabric. Walking looks more like waddling. Imagine Ralphie from the movie "A Christmas Story" when his mom dresses him to go play in the snow, except I had an orange helmet on with a really bright light on it.
Click, Click. Spinning along in the cold quite night. Each breath producing a cloud of steam that leaves tracer trails behind me like a jet through the sky. I'm about 10 minutes into my ride on my usual night route, thinking about how great the legs felt, when sh!t began to happen. I look over my shoulder to check for cars in preparation to make a left turn. The problem is I started to drift to the right when I was looking over my shoulder (maybe all those clothes threw my balance off). When I turn around to look forward, I noticed that I was about to hit the curb running along the side of the road. Wham! I clipped the curb with my front wheel and got pitched sideways onto the sidewalk hip first. I did a spinning slide across the concrete sidewalk into the bushes where I came to an abrupt stop from 18 mph.
I immediately pop up to my feet, adrenaline pumping, and assess the damage to body and bike. Body good? Check. All the clothes acted as buffer to keep skin away from concrete. I didn't even rip my jacket or tights. Right glove was a little mangled (note to self - might have to replace those). Bike good? Check. Some surface scratches to the shifters and some torn bar tape but other than that good to go. No damage to the frame or important parts (read, the expensive stuff). I decide to soldier on and finish out the 2 hour ride.
But, wait a minute, what stinks? I mean something was really stinking like sh!t. Huh? What's that on my shoulder? A few pine needles from the bushes. Why are they sticking to my jacket? OOOHHHH that's what smells like sh!t, IT IS SH!T! All over my shoulder. When I came to a stop in the bushes adjacent to the sidewalk, I landed in a steaming fresh pile of dog poo. I come to the realization that I simply can't continue my ride smelling like that so I return home, strip off my aromatic outer layers, and throw them in the wash. Determined to get some training time in, I rode on the trainer for a half hour or so pontificating about the events that just occurred.
What are the chances? I have logged about 20k miles on my road bike and have never laid it down once. Yesterday, the stars aligned and I crash. Of all the places to fall on the planet earth, I serendipitously land in a pile of sh!t. Again, I ask, what are the chances? I figure it just about the same odds of hitting the Powerball jackpot. Unlikely to damn near impossible.
Eternal optimist I am (in Yoda voice). The way I see it I'm lucky. I didn't break any bones. I didn't ruin any clothes. Bike will be fixed for less than $100. Plus, I needed to replace some worn out parts on the bike anyway. Perfect opportunity. So, all is good in the Emerald City. After some garage time tomorrow night over a few glasses of wine, I'll be out logging a pair of five hour rides on Saturday and Sunday this weekend. Snow or no snow I'll be out there.
(Black and) Blue Star out.
I went out for a ride last night after work. It was about 32 degrees or so and I put on lots of warm fuzzy clothes including a balaclava to keep the head/neck warm. With all my clothes on, I felt like a kid who was going to go out sledding. The extremities don't bend very well because of all the fabric. Walking looks more like waddling. Imagine Ralphie from the movie "A Christmas Story" when his mom dresses him to go play in the snow, except I had an orange helmet on with a really bright light on it.
Click, Click. Spinning along in the cold quite night. Each breath producing a cloud of steam that leaves tracer trails behind me like a jet through the sky. I'm about 10 minutes into my ride on my usual night route, thinking about how great the legs felt, when sh!t began to happen. I look over my shoulder to check for cars in preparation to make a left turn. The problem is I started to drift to the right when I was looking over my shoulder (maybe all those clothes threw my balance off). When I turn around to look forward, I noticed that I was about to hit the curb running along the side of the road. Wham! I clipped the curb with my front wheel and got pitched sideways onto the sidewalk hip first. I did a spinning slide across the concrete sidewalk into the bushes where I came to an abrupt stop from 18 mph.
I immediately pop up to my feet, adrenaline pumping, and assess the damage to body and bike. Body good? Check. All the clothes acted as buffer to keep skin away from concrete. I didn't even rip my jacket or tights. Right glove was a little mangled (note to self - might have to replace those). Bike good? Check. Some surface scratches to the shifters and some torn bar tape but other than that good to go. No damage to the frame or important parts (read, the expensive stuff). I decide to soldier on and finish out the 2 hour ride.
But, wait a minute, what stinks? I mean something was really stinking like sh!t. Huh? What's that on my shoulder? A few pine needles from the bushes. Why are they sticking to my jacket? OOOHHHH that's what smells like sh!t, IT IS SH!T! All over my shoulder. When I came to a stop in the bushes adjacent to the sidewalk, I landed in a steaming fresh pile of dog poo. I come to the realization that I simply can't continue my ride smelling like that so I return home, strip off my aromatic outer layers, and throw them in the wash. Determined to get some training time in, I rode on the trainer for a half hour or so pontificating about the events that just occurred.
What are the chances? I have logged about 20k miles on my road bike and have never laid it down once. Yesterday, the stars aligned and I crash. Of all the places to fall on the planet earth, I serendipitously land in a pile of sh!t. Again, I ask, what are the chances? I figure it just about the same odds of hitting the Powerball jackpot. Unlikely to damn near impossible.
Eternal optimist I am (in Yoda voice). The way I see it I'm lucky. I didn't break any bones. I didn't ruin any clothes. Bike will be fixed for less than $100. Plus, I needed to replace some worn out parts on the bike anyway. Perfect opportunity. So, all is good in the Emerald City. After some garage time tomorrow night over a few glasses of wine, I'll be out logging a pair of five hour rides on Saturday and Sunday this weekend. Snow or no snow I'll be out there.
(Black and) Blue Star out.
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