Sharing my Data - I am qualified.

This past weekend, I decided to travel to the western portion of Maryland to race the Greenbrier MTB cross country race. I had never done this event before and had never visited the venue. My 2pm start time was unusually late. I didn't mind as I had three hours of driving to get there.

I did some minimal recon earlier in the week. Searching the web for a little insight about the course and terrain. A race consisting of 4 short laps just over 5 miles each. I would do 4 laps in the Cat 1 race.

I arrived about two hours ahead of my race start. Allowing for enough time for me to do a pre-race lap of the course. Some earlier races were still underway. I got my race number, got dressed in an extra race kit and scoped out the staging area and course.

We go to the race start to get an idea of what to expect when it is our time to race. This helps to reduce anxiety when it is time to go to staging. This race was extremely organized at the race start. A corral for each age group. Each one labeled with a small sign. I made a note of the position of a nearby tent. An easy way to identify my corral when I returned for my race.

I set out on the course. Aware of those racing around me. I don't want to get in the way of those who are racing. I didn't put my number on my bike yet. I didn't want to cause any confusion for marshals or scorekeepers.

I went over the first climb and down a long descent. Then I came up to a stream crossing that was high and flowing. Damn, I don't want to get drenched or muddy. I stopped to watch a few racers go through and create a plan of where to ride during my race later. Water sprays upwards as each rider goes through. Damn! I considered turning around but I was already pretty far out on course. Riding backwards on course is a bad idea. I had to go forward. I went through slowly and ratcheted my cranks. I got across with just a small splash on my shoes. I had brought extra race clothing but only had one pair of bike shoes. I wanted to keep them dry.

I continued on. I found more deep water or mud but was able to go around it. I finished my lap with dry feet and a clean butt. Nothing worse than getting soiled and wet before your race even begins. Note to self: Bring extra pair of shoes regardless of what trail conditions you expect.

I spent some time here talking about my pre-ride because this is how we all did it 15-20 years ago. There was no internet, GPS enabled devices, or pre-race course maps. The promoter showed up the afternoon before to mark the course. If you wanted a preview, you showed up early to ride the course before racing later that day. I'm old school. It is also good as the course is always subject to change and conditions vary from day to day.

I got back to the car, changed, and relaxed before starting my final warm-up. Nothing major here. I was just relaxed and riding up and down a shallow grade around the parking area. Then went to the start.

The corral system used at the start worked awesome. I wish more promoters used this method. Each wave started one minute after each other. I didn't rush to the start. I found myself at the back in the corral. Not ideal. Eh, I was just chillin. As we waited, a volunteer came around writing a number on our leg. We could use this to identify others in our race out on the course.

Before the start, guys moved around leaving an open space in the corral. I picked up my bike on the back wheel and moved into the spot. In front of others. I employed one of my old cliches. "When someone leaves a bike-length gap, put your bike in it."

I spoke to others briefly in the corral. A few guys were counting the number of racers. This race was the first Nationals qualifier in our area. The top 15 racers in each age group of a qualifier get an invite to nationals. There were fifteen in my group. Everyone was relaxed. There would only be one winner but we all earned something for showing up.

The race started and I found myself near the front. I often get good starts as I am all business. Know the gear you want to start in. Lock out the suspension for the initial sprint. Get clipped in and punch the accelerator. "Elbows out" when in a crowd. Find a good wheel to follow and stick to it like glue.

Once settled, I bleed a few spots on the first climb. That is fine. I often start slow and find myself able to hold my pace longer than others. It makes my races interesting as I pick off riders later. Not always a good strategy but that is just how my races unfold. I have learned to expect it and remain calm and within myself.

The course had three significant climbs. The first is gradual, short, and smooth. We ride side by side. The second is the largest. A long gear grinder with waterbars that put you right on the edge of traction. I stay in the saddle but really low and close to my handlebars. Keep both wheels firmly planted on the ground. Front for directional control. Rear to keep your effort propelling you forward. The last climb was steep with many rocks scattered about. We bounced around all over the trail in search of a smooth path.

The descents were fast and relatively smooth. Lower portions of the course contained standing water and then mud to follow. Racer drag water out of the crossings or puddles and make everything else muddy. I was loving my new bike at times. Just felt a fun groove as I weaved my way down swooping trails.

Not much else to report. I raced well without mistakes. I passed and was passed by racers in other age groups. I figured I was mid-pack but had no way of knowing. I didn't give away much time and felt good about my effort.

Four laps later, I was passed near the end. I missed the number on his leg as he was covered in mud and had a tattoo on one leg. He rode away pretty briskly. I caught him towards the end as we came out into a field towards the finish. Again, I looked at his leg. Starred at it trying to see the number. I couldn't see it. I often find it silly when racers in obviously different groups try to outsprint one another to the finish line. In this case, I couldn't tell what class this guy was in. "Screw it, I'm racing to beat this guy!"

I sat on his wheel as he was chugging to the line. Around one last wide sweeping turn in grass. I lean towards the inside. Taking a shorter path and remaining in his draft as the wind was coming from the other side. He heard me coming and stood to sprint. I had just a bit more and beat him by a bike length. We roll ahead and come to a stop. Hanging over our handlebars, we glance at one another. I ask, "What age group are you in?" He replies, "Yours! I was hoping to hold you off!" We exchanged pleasantries and I patted him on the back as I rode away. "Great race my friend!"

Looking at my data from the race, I paced myself pretty well. After a fast first lap filled with adrenaline produced my fastest lap time, the remaining laps were all within three seconds of one another. Doing that and finishing with an empty tank is near perfect pacing.

The results showed that I finished fourth. Ahead of what I expected. I enjoy surprises. No podium picture or prize but I earned my spot at Nationals in July. Not certain that I will go just yet but I certainly won't wait until race day to pre-ride that course.

Thanks for reading.

Sharing My Data - The Exit Strategy

During my road racing clinic in early April, I explained how we are often forced to ride in close proximity to other racers. We position ourselves in the draft or slipstream of those around us. The closer the better. For new racers, being surrounded by other racers is unnerving. Claustrophobia maybe. For the anxious racer, I suggested riding along the perimeter of the group. You may not get the most benefit from the draft but it is likely better than nothing. You may feel much less anxiety with riders only to one side of you. Then, you can focus on things that matter in the race.

We have to put a lot of faith in the rider(s) around us. We may not always feel confident in those around us. Maybe a rider is looking around, weaving around, seems distracted, or just makes you feel uneasy. The easiest way to avoid them is to stop pedaling and slow down. Racers will go around you and you can change your position.

I prefer to move ahead of a racer that makes me uneasy. When ahead, anything that rider does will have no impact on you. If someone is riding poorly, get them behind you.

During my lecture in the clinic, I added something that I normally don't mention. If you feel anxiety, have an exit strategy. An open area around you that you can move to in case of an emergency. When riding on the perimeter, you can simply move away from other riders.

I made use of this recently during the Turkey Hill Classic road race on May 3rd. A fast run in to the finish. Everyone is still together. Everyone has an equal opportunity to win. That means racers are excited and ready to take risks.

I positioned myself along the perimeter of the group. On the left. Opposite the cross wind we were facing from the right. I had the full benefit of the draft. The road was along a farm and an open field of grass/weeds. I was right along the edge of a road with no curb.

As we neared the finish line. Riders tangled and crashed on the other side of the road. Just ahead of my position. The mayhem began cascading towards me. I felt a bump on my right side. A tire exploded, emitting a cloud of tire sealant. The rider closest to me was getting tangled up with another rider hitting the ground.

What did I do? I made a brief attempt to hit the brakes. Honestly, the exploding tire is what spooked me most. You can't ride a flat at those speeds and it was really close. I consciously executed my Exit Strategy. I leaned to my left, pushed the bike forward, and pointed myself into the grass.

I held the bike out ahead of me and just waited to slow down. All my fingers on the handlebars to get the best grip possible. The grass would slow me down. I just hoped to avoid a hole or depression in the deep grass.

I slowed to a crawl and attempted to shift down. The grass was disrupting my shifting. I came to a stop and walked back to the road. I was recording the entire race on video. This is how it all went down at the finish.
 
So, when you feel uneasy about those around you, develop an exit strategy. My strategy on this day was very unorthodox but it was far better then hitting the pavement.

Thanks for reading.

Sharing My Data - Where did I leave off...

It has been far too long since I last provided a blog post. Let's see if I can get you caught up without writing War and Peace.

In my last post, I eluded to my slumping motivation. My legs have followed a similar pattern. I haven't been feeling fresh. This Spring, my legs just haven't come around the way I hoped. That is likely the biggest reason why I've been quite. I haven't been excited to share my personal results.

I enjoyed the Lancaster series of races last year. I looked forward to going back. Race courses and fields of competition I feel confident in. I went back to the Salisbury Road Race on March 29th. My third visit there. This time it was 45F and raining. A small breakaway formed. As they remained within sight, I figured their efforts would not be a winning move. I also didn't have the legs to confidently bridge across to them. I had a solid plan for the finish sprint based on previous visits. I gambled and waited.

That turned out to be a bad bet. A group of four battled for the win as I sprint among the field for the remaining spots. I was out-sprinted by only one from my group and finished 7th. I have the finish sprint dialed on this course. I just need to get myself in a position to sprint for the WIN.

April 5th was Battenkill. I've struggled previously at Battenkill in the Category 3 field. Racing against people half my age, on their way up through the ranks. My experience and confidence on dirt roads is my advantage. Not enough to overcome the superior abilities of others.This year, I entered the 40+ race. This is an open category race. I'm racing against some really strong guys, who just happen to be over 40 years old. My advantage? I'm only 42 years old.

Warming up in the rain.

Prepared to get wet and muddy.

The winter was not kind to the dirt roads up in NY. It rained heavily the week prior and showers passed through the night before. It was raining lightly as I arrived. I knew to expect soft conditions on the dirt roads. Those in my race did not come to make friends. It was brutally fast almost immediately. During a pivotal climb, only 11 miles into the race, things unraveled for me. Here is video of the scene.

I rode the rest of the race among other racers. I pushed hard but knew I was just racing for my own pride. I finished 46th of the 70+ in my race. This really is a difficult race. People travel from around the country to participate. In its 10th year, the events continues to grow each year. Although it has only been kind to me one year, I look forward to it each year.

The following weekend was my Safe-Racer clinic. Everything went great but I was hoping for a much bigger turnout. I devoted a lot of energy to the event and was hoping to see a better return on that investment. I had hopes of repeating the clinic this year. Instead, I'll look forward to doing it again next Spring.

Next up was a return to the Lancaster series with the Farmersville Road Race on April 19th. I had a great race here in 2013 and looked forward to returning. This turned out to be a strange race as it was interrupted by a crash in another field. There were three races on the course at the same time and the incident involved the field ahead of mine. Here is video of what I saw when we arrived. Because of what happened, I will be stressing the "yellow line rule" with my road-racing clients. It is very easy. Stay on the right side of the road.

All racing was halted and we returned to the start area. We resumed racing when the course was clear. Before the stoppage, my legs didn't want to cooperate. The stoppage didn't help. The race exploded in the last couple miles. I turned myself inside-out to finish 10th.

So, my legs have not been feeling good but I continue to push forward. I adjust my expectations and focus on the challenge, competition, and fun I'm having. In the mean time, I'm doing a lot of instruction. I'm preparing for future mountain bike and cyclocross instructional clinics although I haven't set dates. A couple new clients are helping to fill in my days. It is a busy time of year. Sorry to take so long between blog posts. I'll be back soon to write more.

Thanks for reading!

Sharing My Data - Tuning the bike and body

It has been a tough winter. I wish I could say I've nailed my training and am getting ready to fire on all cylinders. Unfortunately, that is not the case.

What am I struggling with the most? Remaining motivated to do the really difficult workouts. The North Carolina week was good but should have been done at a different time of the year. Returning home to more winter weather took some wind from my sails.

Early Spring racing has begun. I did three races in two days last weekend. Two at Branchbrook Park, Newark and another in the South Jersey Spring Series. Branchbrook doesn't suit me at all but I go for the proximity skills and race miles. At the S.Jersey race, a 1/2 mile lap with lots of turns works much better for me. I scored a 7th place finish there.

These races allow me to fine tune my legs. There is no substitute for racing. You can't mimic everything in training. Hard intervals during a solo workout? Spirited group rides?  It is close but not the same. While racing, your mind can easily get overloaded. One eye on those around you, one eye on those ahead, another eye on the road. You need many eyes to keep track of everything. You forget to do simple things. I often start a race with a water bottle only to finish without having taken a sip. There are many other examples. You simply have to immerse yourself in the environment in order to get used to it.

The road races I'm hoping to do well at this Spring are mostly 90 minutes to 2 hours. Battenkill is an exception at 3+ hours. These 45-minute Spring race only provide part of what I need. I need to push my endurance and ability to dig deep after many miles. To do this, I add monster workouts combining endurance and intense intervals.

This past weekend, I chose not to race. I needed a couple of those longer rides to really top off my endurance. Friday, I did 60 miles of rolling terrain. I loaded the later portion of the ride with climbing. The terrain provides the intervals. I don't have a choice. It was a good ride.

Saturday, I went out for a monster ride with Battenkill on my mind. I pre-rode the Hell of Hunterdon course that will be used in next Saturday's event. I will be there next week too but don't plan to do the entire ride. I hope to explain in a blog next week.

It was windy, hilly, with numerous rough unpaved roads. Just like what I should expect at Battenkill. 75 miles or ten miles longer than Battenkill. A perfect training environment. It was hard and I left all remaining energy on the road. The power meter indicates that this ride was more difficult than my previous visits to Battenkill. Overloading to stimulate an adaptation. Fine tuning the body.

Additionally, I'm tuning my equipment or bike. In the Fall, I acquired a new set of carbon tubular wheels and tires. These are too delicate for the unpaved roads but are great for the other races I will be doing. This is the fourth time I've owned a set of tubular wheels. Each time swearing I won't own them again. I have another set of wheels I plan to borrow just for a week or two for Battenkill. I guess I should tell that person who owns them. HaHa! Don't worry, it's not you. 

With these wheels, my road bike is in race-ready mode. Strange that I used to be a weight-weenie a decade ago. Trying to make my bike as light as possible. I got over that a long time ago. Preferring to have durable and more wallet-friendly parts I can trust to last. Now, without really trying, I find myself with the lightest bike I have ever owned. Go figure!

Glamor Shot!

Wrestling tubular tires onto the rims.

Thanks for reading!

Sharing My Data - Wrapping up the Winter Base Camp.

When I posted last week, I was laying in bed with my legs up on pillows. Trying to recover from the first three days of riding. Let me try to remember where I left off.

We got rain Tuesday night so we delayed our start on Wednesday. There were some tired legs in the bunch so this was designated as a recovery day. A 40-mile recovery day. Ouch! We did some pacelining over varied terrain early in the ride. Then we started taking pictures and chilling. Two guys continued on to extend their ride. The rest of us rode back at a crawl.

We found ourselves on some dirt roads on the way back.

Thursday, we were back in the hills. A little shorter ride as some guys were crying, "Mercy!". I may or may not have been one of them. This would be my last planned hard ride. We started from the house towards a big climb. One we had come down two days earlier. That preview didn't help much as we were now going in the other direction. 

We rolled along the lower slopes of the first climb, trying to remember where it kicks up and really begins. Of course we found it and the games began. Throughout the week, we had gotten to know one another and some friendly competitiveness rose to the surface. Since we were all present on this day, the fireworks were lit up on that first climb. As my legs don't agree with prolonged stopping during rides, I often made a habit of turning around when I crested a climb. Once at my pace, then I'd go down to the slowest rider and chill with them at their pace. That is why you may notice a double peak in my graph data. No pictures from this ride. I did get some cool video though.

Friday would be my last day of riding in NC. The group was undecided about riding. Most of us went our separate ways although we had the same target in mind. The town of Highlands, NC sits atop a mountain range. Some rode form the house to get there. I decided to drive there and begin a ride from Highlands. The road I took snaked up through a gorge carved by a raging stream. Lots of exposure over the guardrails that lined the road. The uphill side of the road was often just a wall of rock. The road had been carved into the mountain. The stream had many rapids and waterfalls. I realized I had made a mistake. I should have ridden up this road.

I parked and did a small loop. Then returned to town to see many of my week-long companions resting at a grocery. They were preparing to ride back to the house and end another 80-mile day. I decided I would join them down that scenic road. Then climb back up to my car to finish the day.

Here is some video from just a portion of that 9 mile descent.  

I enjoyed one last dinner and stayed up late in bed. I packed on Saturday morning and headed out. Next stop? Richmond, Virginia for Monster Cross. A client turned me on to this event last year. I decided to join him this time around. First race of the 2014 season. My new Cognition Canopy made its debut with the bike that inspired my logo color change.

50 miles of paved roads, dirt/gravel double-track throughout Pocahontas State Park. I raced in the 40+ Cyclocross division. There were divisions for those using MTBs as well. While the terrain was not very exciting, the speed was awesome. Mostly smooth surfaces with an occasional root, loose soil, and embedded rocks to keep you honest. 

The Elite men and women went off first. After a small gap, 700 more people were started at once. Quickly funneling into a one lane road through picnic groves and parking areas. Wow, was I glad to find a spot near the front.

As soon as we hit the trails, I found myself in a group of about 20 riders. While we had no interest in making friends, we worked loosely together towards a common goal, Keep riding as fast as possible for as long as possible. I rode in someone's draft for nearly all of the first 30 miles. Occasionally, I'd be at the front. Much more often, I was tucked in behind someone that I was confident in. I say that because the speeds on this constantly changing surface made things questionable. Rocks, twigs, roots, mud and water all came up by surprise. Some high anxiety riding as your view was often obscured.

The group got smaller and smaller as the miles past. I rode mostly alone in the last ten miles. Occasionally passing riders who had overextended themselves early. Also many riders changing flat tires.

I managed to continue riding strong throughout the entire race. Pacing myself extremely well. With so many riders starting at once in many different race categories, I had no idea what place I was in. Someone I passed mentioned that I may be in 3rd or 4th place. That was a surprise and encouraged me to continue pushing the pace. With just a couple miles left, I was able to back off as I had not seen anyone ahead or behind me for some time. Whatever my position, it wasn't going to change.

I ended up with 3rd place. Considering the 20+ hours of riding I had done in North Carolina, I was very happy. So here is the first podium shot of the year. I don't get many of them these days. I look forward to seeing many of you up there as well in 2014.

Thanks for reading.

Sharing My Data - Winter Base Camp

 

 

An old racing friend of mine, Juan Aracena, has hosted a North Carolina training camp for a few years. He goes down each Winter at about this time with teammates and friends. While I was at the TrainingPeaks seminar in Colorado, he announced a spot had become available in his camp. 

My trip to CO was a bit frustrating. Boulder is a cycling hotbed. When planning that trip, I considered going out for a few extra days. Making it a winter camp of my own. Unfortunately, winters in Boulder are more inviting for snow sports. Instead, I planned to make the trip a rest period.

Our winter weather has challenged all of us. With fewer opportunities to train hard, I ended up in Boulder without the need to rest. I was hanging out with 30 people who are truly passionate about cycling. I returned home eager to get back on my bike.

First day back in Jersey, 17 degrees, slush on the roads, and I have some work to do on the bike. I'm on my cyclocross bike with CX tires and grumpy. My ride was not good. I called Juan immediately after. I got the go-ahead from my wife. I'm going to NC for a week. Boom!

So here I am. Franklin North Carolina with ten other guys. Ages ranging from 23 to 47. Country of origin ranges from Russia to the Dominican Republic. Juan has a small team of Masters road racers. He invited a small group of younger guys from another team to share the house.

 

Within the group, we have one bike shop owner, three full-time mechanics, and two coaches. All but one of us is a regular racer. The young guys are Category 1 and 2 road racers. The rest of us race mostly in the Masters 35+ or 1/2/3 Categories.

 

The arrangement here is very relaxed. We are scattered throughout a four bedroom house. We share most meals. Everyone does something to pull their weight. Much like bike racing, Everyone is expected to work. No one gets a free ride.

 

Juan designs a route through the surrounding mountains. He has an interesting criteria or formula that he uses. 1,000 feet of climbing per 10 miles of distance is what Juan considers a respectable ride. So, "1k per 10" is what he goes for when creating a route. I too am very familiar with this formula although I call it something else. I refer to a ride that has 1k of climbing per 10 miles to be a Death March. This has been a challenging week of riding. 

 

Sunday's ride, was a brutal start and a shock for many. 88 miles with climbs bigger than what is even possible in New Jersey. True to his formula, Juan's route included 8,800' of climbing. We followed that up on Monday with another 77 miles. We fell short of "1k per 10" due to a climb being impassible due to snow. Regardless, by the end of the second day of riding, I felt like I was on a death march.

 

Juan continued with Tuesday's route. With some sore muscles and a slight pain in one knee, I decided to shorten it for myself. While others rode from the house, I drove out to where they would begin a loop. When they showed up, I rode with them until returning to my car. I did 50+ miles while most others did 80+. Interestingly, I did have two people join me in the car on the way home.

 

I'm down here getting in some mega-miles. I leave here on Saturday to head to the MonsterCross Endurance Race near Richmond, Virginia. That will cap off my week. I will race with very tired legs. I was planning to use it as nothing more than training anyway.

 

Once I return home, I'll share more about my week. I've got a few good stories, more routes, and hopefully some instructional video to share. Sorry to leave you all in the cold and snowy northeast. I'll be back there suffering in the cold soon enough. I hear that the weekend may provide some relief. Get out there and take advantage.

 

Thanks for reading.

Sharing My Data - Winter has not cooperated.

As each of you has noticed, Mother Nature has been pretty mean to us this winter. Honestly? I'm struggling too. Struggling to motivate myself to go outside. Struggling to do actual workouts.

It can be difficult or even unsafe to do some intervals with the weather and road conditions we are witnessing. The roads have been perpetually wet. Snow melt refreezes on the edges of the roads where we ride.

I have managed to keep my training hours up but most workouts have become less structured. Just getting out and dealing with the challenges is an accomplishment.

I've been on my cyclocross bike almost exclusively for what seems like months. Last weekend, it was warm enough that I wasn't forced to use winter bike shoes. I took out my road bike. I was more interested in enjoying a long ride than doing strict intervals. I went out on some of my favorite roads and enjoyed the tropical temps around 40F. I hit the climbs briskly and added a long, steady effort at the end.

Sometimes we have to get creative in order to find ways to train. I took that to the extreme when I bought a Fat Bike a couple weeks ago. It should be more of a toy than a training bike but it has allowed me to ride in conditions that no other bike could.

Sandy Ridge Rd covered in snow.



I took it out during the heavy snow last Monday. The roads were empty. The plows had not gotten to the secondary roads at all. The Fatty allowed me to enjoy myself. Tuesday's ride turned out to be a failure as the snow was too deep and heavy on the trails for even the fat bike. An ice storm came in that night.

Deep snow provides a bike stand.

I went out late on Wednesday night in an attempt to get a longer ride in. I figured waiting would allow the salt to do its job and allow traffic to subside. Well, the slush and ice was refreezing as I was out and conditions got a little dangerous. I was thankful to end that ride.



This weekend called for some scheduled time off the bike. I'm currently in Boulder, CO attending a seminar at TrainingPeaks headquarters. The seminar is for coaches looking to improve their workflow and better use the features in TrainingPeaks.

I'm hanging out with the company founders and picking up some new tricks. I got an opportunity to share a car-pool and dinner with Hunter Allen, co-author of Training and Racing with a Power Meter. Although I have met him before this chance to speak candidly was pretty cool. Would you believe he also coaches professional race car drivers? Helping them to train for the physical demands of their races. We shared some great conversation.

Winter has turned into a real bear but I'm getting by. Not thriving but getting by. The Rocky Moutnains are just a four-mile warm up from me this weekend but I didn't bring my bike. The current Boulder climate is nearly identical to NJ. The views of big mountains in the distance remind me that I'm not in Jersey any more.

Snowy mountains in the distance.