Tuesday, December 29, 2009

Jordan's December Training

December 28

Quads were feeling the intensity of yesterday's hammer-fest, so warmed up for 45 minutes while watching Episode 1 of BSG. I frakin' miss that show. Then it was off to spin class for another 45 minutes of riding with my students.

On a related note, I passed my Level 3 coaching exam and once USA Cycling processes all the paperwork, I will be a certified coach! Hopefully I can start writing off many of my cycling-related expenses as business expenses (and my training room as a home office). Huzzah!

December 27

Sounds like the team had an awesome epic ride. Wish I could have been there with you guys. I'll be keeping tabs on the group rides and try to make a surprise visit if I have the time.

My ride was short but incredibly intense. I went out and hit the local "Six Hills" ride for some serious work on the 1-2 minute hill attacks. Set a new 60 second power-to-weight PR with 8.26 W/kg. Peak 60-minute normalized power was 349 watts. Based on my 20-minute AP of 345 W and this 60-minute NP, I think it's time to power up and increase the FTP to 330 watts. Of course that means less training stress for the same amount of work...

December 24-26
  • 12/24 - Time to work off yesterday's indulgences. 10 min W/U, then 100 minutes of sweet spot tempo, starting @ 265 W, building over time, and finishing with about 9 minutes @ 325 watts. 10 min C/D. Excellent workout!
  • 12/25 - Another day off, visiting the in-laws. More food and fun!
  • 12/26 - 10 min W/U, then 60 minutes divided into 3 x 20-minutes [with 20-second accelerations (+10-15 rpm) every 5 min]. First rep: 265W @ 95 rpm - a typical low tempo pace. 2nd rep: shift down and drop to 90rpm to bring power up to about 285W. Final rep: go for broke (no gear or cadence restrictions), which turned out to be 345W. 10 min C/D. Fun-time is over.
One more full week off until school starts back means a great opportunity to do lots of volume next week and get the weight back on track.

December 20-23
  • 12/20 - 160.1 lbs - The best way to do 2 hours on a trainer? Invite your buddy over to share in the misery. Sunday's 12" of snow precluded an outdoor ride, so after spending 2 hours shoveling the driveway, my buddy Rob, a sprint triathlete, came over and we did a solid 2 hours of L2/L3 together. Great to catch up with him!
  • 12/21 - The snow shoveling did a number on my back, and it's a "rest" week, so just an hour's ride today. 15 min warm-up, then a 30-minute race effort (Stage 3 of the Expresso Tournament), then a 15-minute cool-down.
  • 12/22 - Another shorter ride, though the power for this ride was 270-310W, so definitely an upper L3/ lower L4 style ride. Taking tomorrow and Christmas Day off this week, so figured a little extra juice wouldn't kill me.
  • 12/23 - 159.2 lbs - Traveling to see my little nephew today - day off! May do 1 or 2 FI's if my brother-in-law exerts enough peer pressure on me!
December 19

A longer effort today but at reduced intensity. 10 min W/U, then 90 min L3 (240-280 W), and a 15 min C/D. 2 hours made easier by watching Voeckler defend yellow in the 2004 TdF.

December 18

Your typical vanilla sweet spot tempo ride today. While I am committed to training indoors, I still don't love it, but that has the benefit of pushing me to go a bit higher on the watts to meet the TSS goal ASAP. Started at about 260 and built up to around 305, then did about 6.5 minutes at 330 to finish it off.

December 17

Stage 2 of the Expresso Bike Tournament, a 6.33-mile ride on mildly rolling terrain through what I think was supposed to be Tuscany or some other part of Italy (the Vespa scooters gave it away). I had the best time for the first stage, so I was confident that I would be able to grab another stage win. I finished my warm-up and then raced the stage as hard as I could. Managed an 18:16 (20.8 mph) @ 275 watts. Was hoping to break 18 min, but riding faster than 20 mph gets quite hard on this machine, I've noticed.

December 16

Put in a solid 83 minutes on the trainer. 6 minutes warming up, then 60 min of sweet spot tempo at 300 W. Then finished off with an easy 15 minute progressive cool-down from L3 down to L1 to burn a few more calories (1400 for the whole shebang). Glad I have been able to get in some longer workouts at the beginning of the week, since my weekends have been hectic, and this weekend will probably be no exception.

December 10-15

Man, the days are flying by, it'll be 2010 before you know it. The past few days have been tough weight-wise, while I hit my goal weight on Friday morning, the increase in social eating events over the weekend made it a brief achievement at best. Gotta keep thinking long-term and stick with the plan. The last five days in review:
  • 12/10 - The YMCA is having a 3-stage tournament on the new Expresso bikes (think the Tacx virtual trainer simulation on a gym bike, with clipless pedals, buttons to shift gears, and steering). So after a warm-up, I went all-out for the first stage this week, a 2.35 mile prologue. 6:14 (22.6 mph) @ 326 watts (it reads low, I'm certain of that, it felt a lot more like 350 W!) - that puts me in the lead by 61 seconds. Cooled down with some L2 riding.
  • 12/11 - 160.1 lbs. Been on the bike a lot recently, so decided to cross-train on the treadmill today. Hiked at a 3.6 mph pace with the grade at 13% for about 90 minutes. Great way to burn the calories while resting the cycling muscles.
  • 12/12 - Weather turned out to be great, so went out for a 50-miler today. Absolutely crushed the first hour with a NP of 326 watts! Was able to ride the remaining 1.5 hours solidly in the L3 range and finished with an intensity factor of 95% of FTP. A fantastic hard workout - glad I took a day off from riding on Friday!
  • 12/13 - After Saturday's awesome effort, took the day off to recover. Deserved and needed it - without the rest, you never get any stronger!
  • 12/14 - Pressed for time today, so hopped on the trainer before spin class, warmed up for about 10 minutes, and then rode a 20-minute FTP interval @ 325 watts. Spin class was 45 minutes of L3 riding with 10-second sprints every 3 minutes. Fun!
  • 12/15 - An enjoyable 55 minutes of L3 riding @ 240-260 watts, followed by the usual 30-minute spinning class comprised of jumps, accelerations, and some climbing efforts.

December 1-9

Off to a bit of a late start this month with the training updates, but here's the story thus far:
  • 12/1: 162.3 lbs. 40 min, indoors, at the YMCA. The bike said 320W, but that's unlikely. Probably more like 290.
  • 12/2: 68 min indoors. Warmed up then shifted to the 53x21 and downshifted every 15 minutes while maintaining cadence. 220W at start, 290W at finish. Good tempo work.
  • 12/3: 60 min indoors. 5 min W/U, then 50 min @ 280-320W steady state, 5 min C/D. Noticing that power is not dropping off but is actually increasing as the workout progresses.
  • 12/4: 161.8 lbs. 75 min, indoors. After warm-up, started at 220 W in a fixed gear and gradually built power up to about 295 W by the end just with increased cadence.
  • 12/5: 66 min, indoors. 5 min W/U, then 12 x 30sec @ 550-650W w/ 4:30 rest. Did first six seated, then last six standing. Able to do about 30W more standing.
  • 12/6: 161.4 lbs. 97 min outdoors. Able to get outside before church and enjoy a cold but beautiful day. Unstructured L2-L3 riding (upper E).
This week has been front-loaded because it looked like the weekend weather was going to be quite crappy. Now Saturday is looking much better, so a rest or recovery ride day may be in order before then.
  • 12/7: 86 min, 40 min @ home, 46 min @ YMCA. Rode steady tempo for a while at home before heading to the YMCA to teach spin class - neuromuscular sprint work and high-cadence drills.
  • 12/8: 77 min, 45 min @ home, 37 min @ YMCA. Another dose of SST riding on the trainer, then 35 minutes of climbing intervals for spin class.
  • 12/9: 77 min, indoors. Another SST day, trying to get the most base-building benefit for the limited time available on Wednesdays.

Saturday, December 26, 2009

jeff's training in FL

I arrived in the sunshine on 12-19 Saturday midday knowing that I had just dodge the white bullet
I decided that I should change my recovery week to a all out build week. all fire up and ready to go I stopped in a local shop to get the scoop on the group ridding.Take note I was warned about the speeds and filled in on the distance 45-50-70 miles at avg 22mph with hills??? what we are in Orlando right?
If you find yourself in Orlando FL. and would like to test your fitness just show up at the Windemere Elm. School at 8:10 am any Sunday morning for a fast pace group Ride. the group was at least 50 riders and I overheard the big boys talking about how hard it was going to be to keep the group together because it was so small due to cold weather low 60?? big boy PRO road riders and at Least 1 Pro Tri and as I soon found out a S$$$ load 1-2 and by the way I relay believe a rec. rider in Fl = a cat 3 in Va at least this time of year. so we roll off I'm staying at the front section as they warm up, all small ring I'm thinking OK So 70 miles in the small ring Got IT. Wrong about 15 miles in we hit the first HILL of many to come , this thing seemed to last forever and Guss what 100meters from the top when most of us were gasping for air, here come the big rings and off they went and I mean they were gone!!!!! I knew I could not match that acceleration so I sucked some wheel and recovered and started a rotation to try and bring it back not enough power got drop and later got dropped again now it was time to bargain with some others who were suffering as well and tuck our tails and limp back to a common meeting ground.ended with 3 hr but took a short cut.
everyone I met was eager to help and very nice. They seem to have the same type of difficulty with the traffic as we due,Hell we event had a reporter following us taking film and pitchers trying to catch us in the wrong.

This will be short 12-20 3 1/4hr with 50 min tempo 60 miles

12-21 3 1/2 hr with 3 x20 min tempo 60 + miles

12-23 4 1/2 hr low E

EPIC-The Proposed Ride for Sunday

The only people who are coming on this ride really love Biking. For Sunday the 27th, several riders have proposed an epic ride of 4+ hours. I charted an amazing ride down below Ladysmith. I suggest bringing plenty of food and a few bucks for a stop at Rozelle Store. Perfect bike fare! There will also be a water stop if we need it. A reasonable start-time of 9:00 should suffice, as it's not going to be that cold this time out. This is the kind of ride people will be talking about for months, so don't miss your op. BikeWorks @ 9:00. Please post your RSVP below so we don't leave without anyone.

Friday, December 25, 2009


Sunday, December 13, 2009

Mini Camp

I'll be looking to get so miles in during 24th thru the 28th & 31st thru the 4th.
I have this time off from work and would love to get some planned rides in. Anyone interested let me know ?

Thursday, December 10, 2009

Jacks December

Cross is over, but the riding isn't. I got out too late from work on Wednesday to make the powerstarts . . . . so I'm waiting for Sunday to really get back into the groove of things. I loaned Joe the powertap so that he could get a feel for it and do his test. This week has been pretty simple for me - I wake up and ride to the park, ride the first half of it, and then back into town and to work. This portion has been slower and for my is akin to E miles. Then after work, if I get out early enough, I do the same thing backwards. If I get out late, I've either done hill repeats, or gone home and done an upper body workout.
So the motivation is there, but the intelligent approach most likely isn't. Sunday will be my day to see everyone and get my plans squared away.

Dec 12th - Rode down to meet Joe at the shop for an 8am tempo ride. The hardest part about the whole thing was getting there maybe 10 minutes too early - I cooled down a little bit and it really seemed freezing when we started again. Our conversation was limited to the weather, the next race season, and later on in the ride all of the female joggers who smile and wave at Joe. For some reason I received no such attention . . . . We did close to two hours, and then I had to head off to work.

Dec 13th - I tried to get an E ride in outside, but with the precipitation and cold I had to speed it up at times. I've looked everywhere for a pair of waterproof socks . . . . no luck. Andre suggested I just use plastic baggies to wrap my feet - like kids do when they go in the snow. I used some duct tape to seal the bags against my calves, and then applied a thin layer of vaseline to make sure no water leaked through. It worked, but I chose a heavier, supposedly waterproof set of gloves to ride with . . . . they ended up being semi warm but filled and quite heavy. Felt like I had soggy boxing gloves on or something. Once home I made sure to take plenty of vitamin C and then lounged out while I warmed back up.
Hope to see some team guys soon . . . .

Dec 15th -
In the morning I did a light spin to workout any residual Heineken damage . . . . then later on I was with Jinks for a quick workout . . . . the first part consisted of a moving a cumbersome Italian leather couch from the garage down up to his living room . . . . after that I rode the rollers for my first time while he was on the fixie trainer. He dissected some of the Milan - San Remo race for me . . . . it was a good way to end a long day. I remember seeing Greg warm up on rollers before the Dismal Dash TT last season . . . I had no idea it required that much concentration . . . .

Dec 16th - Maybe racing the last two cross races on the ksyriums wasn't such a good idea. My family was going to capital ale house about the same time that the team was set to meet for powerstarts . . . . just as we were stopped at the light at Hyperion we all heard a loud bang - I thought a tree branch hit the top of the car or something. Then, seeing a group of kids outside the coffee shop, we thought they threw something. But they looked innocent enough, so we pulled over to inspect the truck. Not wanting to be late for the powerstarts, I got out as was set to ride to the shop. I saw that the noise must have been a front flat which left everyone relieved. But when I get to the shop and check the wheel - ???? - part of the rim had blown out. Big thanks to Andre for loaning me his wheel . . . .

The powerstarts themselves were cool in more ways than one. Seeing all of the guys for a workout was nice too - its just too bad that it was so bitterly cold. Hopefully the weather will be better next time, so we can develop some devastating Cavendish like sprints . . . . .

17th - Recovery day. Tomorrow Jinks and I plan to ride in the AM, so I'm off to bed early. Although I'd love to see a little snow come tomorrow evening, I'd rather do without so that the Saturday and Sunday rides will go on . . . .

18th - Jinks and I suffered the cold this morning on a commute from Stafford back to the burg. It wasn't too bad once the blood got flowing - it seemed I was layered well enough, but at points I wished I had an insulated jock strap.
After work I did some hill repeats near the hospital, but once the snow started to fall I made a hasty retreat home.
Tomorrow was supposed to be the big testing day but unless I can do it on skis it'll have to wait . . . . .

19th - Almost got on TV today . . . . !

20th - Upper body workout - low weight and high rep. It went quite smoothly, but now I'm quite stiff and sore. Plus when I had to move all the weights from the garage to the attic (to avoid the fumes from a kerosene heater) I forgot part of the ceiling hangs at about eye level and ran right into it. So in addition to being sore I've got a nice lump on my head!

Dec 24th - Merry Xmas to everyone . . . . Jinks and I plan to ride out at Quantico at Saturday at 9:00 . . . . The roads look a lot better than they did earlier in the week . . . if they forecast this kind of snow anytime next year I'm going to be first in line to buy studded tires. Between work and commuting I'm pretty beat . . . .

26th - Woke up with a dry mouth and a headache . . . . An hour later I was in a light rain with Jinks up at Quantico. We kept it in the E range for three hours, which seemed to cure the hangover and lift my spirits at the same time. The riding is nice out there with the decent sized rollers and the lack of car traffic . . . . we did come across a few lost hunters though. Next time I'm at Quantico I'm dressing in blaze orange and taking a shotgun . . .
Jinks had closer to four hours because he rode to and from his house . . . . and I did a short commute home after work. All in all it was a good day - hopefully it will only get better tomorrow!

27th - It was an epic ride . . . . . its always nice to ride into places that I haven't been before. Using the heavier gear ratio for the first half was interesting too . . . . . I like to think that training like that will have me better prepared for those upcoming crit finish sprints. It felt funny being able to use all the gearing afterwards though . . . . so much so that I decided to snap a shifter cable right before the KOM portion. Andre worked a little magic so that I would be in the 53 x 16 and not the 12, and from there I was good to go. The KoM's themselves were a beast . . . . towards the end it was all I could do to hold Bills wheel. He explained afterwards that if we were totally secure in out breakaway effort I would need to pull through much more smoothly. But I was quite fatigued - he held out an outstretched hand for a hive five right before FCS hill and I barely had the juice to lift my arm from the bike. The pull back into town was quite intense too . . . . I thought maybe someone had received an emergency phone call and had to get back home. Joe bested me in the final sprint . . . . as usual.
I like the format of the 4 hour ride . . . . if time permits I'd like to get in as many of those as possible.
Between the excursion with Jinks yesterday and todays all day effort I'm grabbing a protein shake and then some sleep . . . . . see you all New Years . . . !

12/28 - Riding in the torque mode really did me in. Well, it must have been a combo of that and the KoM's . . . . I rode a little bit before work just top loosen up and then did some cornering practice after work. Tomorrow will most likely be a rest day bc I plan on taking a girl out for a few beers. I don't want to train hard beforehand and then be half asleep during the date . . . . .

New Years Eve - Hopefully the rain won't turn into snow . . . . and hopefully the rain doesn't freeze like crazy so we can ride over the weekeend. Tonight is supposed to be the night to go and party . . . . I'm going to get to and from work as quickly as possible, ride the trainer to warm up, and call it a night.

Wednesday, December 9, 2009


Rain is supposed to end this morning. Hopefully it will be dry enough to do some powerstarts over by the condos. If everything looks good, anyone care to join? We can meet at the shop at 6, ride over to the parking lot and knock them out. Bring lights if you have them.

Monday, December 7, 2009

09' Crossed Out

Jack & I ended the 09' cross season in a very Belgian like Reston race. There was so much snow and mud I think I heard the officials speaking Flemish!! This brought to an end a long and satisfying season - me 10 races, Jack 7 races, and Bill, before illness, 3 races.

Jack in his first season of cross was only out of the top ten once (with a mechanical) and won the Cat 4 State Championship. The elite race is definitely in this boy's future. He has also laid claim to the first BikeWorks rider to kill a cross bike.

Bill gave us one of the gutsy rides early on in the season before pulling the plug do to a reoccurring illness. Each year as cross season approaches I always run through my mind who’ll come cross with me. By the time I talk cross with Bill he’s already had his cross bike out for two weeks and the season planned. Its riders like this that make you want to cross!

This season for me had races in 3 states, fields for the most part in excess of 80 riders and full body ground contact topping the half dozen mark. It was a very full race season with great camaraderie both in Massachusetts with old teammates and the Mid Atlantic with the ever growing presence of BikeWorks racing. Among the highlights for me would have to be our day at Bryant Park when all 3 BikeWorks riders had a good day on the bike; attending the spectacle that is Gloucester Cross and hearing the random voices scream “Go Jinksy!” and finally the proud feeling of getting a call up for a teammate and realizing BikeWorks is making it’s mark in Cross.

In the pedals, Jinks

Wednesday, December 2, 2009

Ben's Decmber torture

Dec 16th I learned a couple thing tonight doing Power Starts with the team; Bike works Race Team is fast, powerful, well organized and poorly prepared for cold nights. AND ---- it take 1309 watts to disentigrate an already marginal Speed Play x5 pedal. I avg'd 950 - 1000 all others. I'm happy with 1309 on my first time doing PS's outdoors.

Dec 15th PE2X8, Whew. HR and PE told a story that power didn't agree with. Little lower than I hoped for but still above earlier avg


Dec 13th Had a thought this AM. If I can sit and watch football for four hours, I ought to be able to do 3 hrs on the trainer. Avg Pwr=140, Avg HR=110, Avg Cadance=78. I took 2-4min breaks on the hour and did sit ups and stretched. Now, 1.5 hr workouts will seem easy (mentally).

Dec. 12 Missed the 0800 ride, sorry, sleep is as important as training and diet. Did get out around 2:00 for a couple hours with Flat Intervals. My power has increased on avg of about 25 watts and HR:PE is getting higher already. I tried to do 80 RPMs to 100 RPMs but looking at download, it looks more like 90 to 115 seemed to be the avg. I think it still hits the goal, mid to high tempo except for one hill excertion and a power stomp at the end, just to feel it on the road. It was cold and windy even at 2:00. Tomorrow looks like a wash out. I might try to do 2 sets of 2hrs on the stationary.

Anybody wanna ride Saturday in the cold? Leave from shop, I need to do 1.5 hr of flat interval (like) workout. That is just above recovery for most of you guys.

Dec 9 Did Power Starts (on stationary)instead of 1.5 on TT. Hit 1205 on first one. tappered down on next two, back up to 1223 on #4 then steady around 1190. Compresion tights, chicken breast and sweet tatter. I aint posting wieght like Jordan.

Dec 8 PE1 X 6, jacked up pwr to high tempo hr (no LT) alrready turning out about 30 more watts.

Dec 4-7 At Sea testing, little ship big seas, constant leg workout isometric balance. Missilex Skin to skin kill.

Dec3 today's flat intervals will be replaced by the Thursday Night All about Bikes MTB ride. I haven't riden a MTB in quite a while, and with lights, should be fun. This is an all out slugfest through some trails - neighborhoods - fire road - and back to the shop for LOTs of IPAs. Better burn a lot of calories. then, i'm haze gray and underway. See you guys next week.

Dec 2 1.5 hr E with eight power STOMPS. i did em in the stationary so, i don't know how the power translates. all six i got over 1100, third set was best at 1238. Compresion tights and healthy dinner with smaller portions. Let the training begin.

Dec 1 PE1s 6 sets, fun stuff. i love 'em. From set on to six, my avg pwr increased 30 watts. next time, that is where i'll start. One month in and I'm getting 30 watt jumps, sign of good things? I hope so.

Jeff's Decembers training

Yesterday, my training ride was 1.5 hr low E with 8 power stomps, I talked briefly with Bill on Sundays ride about the work out. I feel like they may help me convert come stength gains from weight lifting to the bike. I started in the 53-12 rolling at 12-14 MPH staying seated I started stomping as hard as I could on the peddles for 12 sec, the gear proved to be to big, I could not get on top, so I tried the 14 and that was money I ended up between 980-1000 watts, not having nothing to compare too I can only go by feel, and I could defiantly feel the resistance. I will stay on the strength bike work outs as my weight lifting has entered in the high volume phase 12 reps with 6 sets.

Today I was really sluggish after yesterdays work out and then backing it up with weight lifting my legs are swollen , sore and heavy, so tonight must be easy, I hit my core work out and headed to the Dugan for the light 45 min spin to help wash out the bad stuff, I like to do all my inside easy spinning on the TT bike, so my body slowly adapts to the position.

The Training BILL-Who's footin' it?

Real pontification comes at the middle of the month! Gad Zukes!

I rotated the workouts and did the PE2s last night on the trainer. Of the 8 reps I was attempting, I was only able to finish 7 due to time. The first portion of the rep at 45rpms was nice and controlled for the three min, however the second three-minute segment at 85rpm was more difficult. Sure the power climbed to the top of the tempo zone, but my hip-flexor issues continue. The stretching is helping quite a bit, but those swollen nodes in the hip keep the area quite tight. In the AM, I did a complete upper body balance-ball/weights workout, followed by more serious core work. Talk about a way to burn off the body fat...The superset/balance format really exhausts the muscles. I'm doing the 20 min pre-eating before meals and the intake is shrinking a bit(about 200-220 calories worth). Slow and steady keeps the power.

I spent one hour on the rollers doing the SpeedIntervals. I really get mentally tired changing up every two minutes, but got the gear shifts down without much thinking. Fast music really helps! After that, I did a bodyrock.tv strength/cardio workout. Jenn did it beside me to see what all the hype was about. Sure she's beautiful, but Jenn saw how motivating and difficult the workouts were and finished about 60% before yielding. Thank goodness, 'cause I was fixing to quit and kept going so my wife wouldn't crush me. I quit after completing 63%! I added the abs for good measure. Ha-take that!

I got up early today to do an upper body workout. It was really nice to just work on arms and shoulders. It's Family Club at the Evans's tonight, so I will enjoy the recovery day for the legs. Here comes really cold weather!


You know it's cold when...You get an ice cream headache sipping your bottle, when the ice on the pedal keeps you from clipping in, and if only one other rider shows up for a ride(all true). Jeff and I went out for just about two hours and although it was only 38, the moisture and wind made it feel much worse. Over-stretched and skipping chain kept me from completing the PowerStarts. Still, it was great to chat with a highly motivated Jeff and get outside. I finished off the day with a complete Cyclo-core workout. Tuesday I'll be walking like Ken was last week.

Lifting-all upper body. Recovery everywhere else.****later**** I'm so sore I can't climb stairs. For someone who has no glutes, you'd never know it!

The time keeps getting away from me and the expectations of my job this time of year are taxing. I got up this AM at 5:15 to go for a nice run. The lights were beautiful and the weather was chilly and damp(28). I did 4.9 miles in about 43 minutes(no record there) strictly for fat loss/weight management. Never claimed to love running, but the moment I turned from Lafayette onto Caroline I was speechless. Yes, it was my turn for home, but the Christmas lights through downtown were great to run by-tunnel of light. I over-dressed at my core and need to seriously reup the H2O. Compression tech is on as I write. I've got to replace my SKINZ big time! Ken, where did you get your ZOOTs?

I met up with YoungGreg to get the PowerStarts done. I brought out the new bike and was pretty happy by the end of the workout. Why not happy from the get-go? It seems that with the old Seven frame flex, I learned to sprint differently. With the rocketship, I was having difficulty counter-steering the acceleration. Once I "rastled" the bike on-line, it was amazing. It was really fun riding with Greg and look forward to others meeting up for the Wed ride. I came home to do the bodyrock strength workout. I'm sure I'll feel that in two days.

I went out into the worst cold and wind combo of my year. I never really felt comfortable on the bike. I did three LT reps and the first one was all over the place. Wattage on the hills was about 375 and down to 175 on the backs. The second rep went much smoother and only fluctuated about 60 watts. The temps were steadily dropping and darkness was setting in for the last rep. I was ALL over the place on that rep and could not hold the wattage any longer. I pulled the plug midway through. I was a bit disappointed by the results of the day. I really think the gusty wind had some to do with the inconsistencies. I also know that it is early and that the body is nowhere near used to harder efforts, by design, at this point. I was still glad to have been able to ride outside. Abs to finish and tomorrow, complete recovery.

Boy is it cold! I did the speed intervals today on the rollers before venturing out with YoungGun and Steve. Steve and I did about 2 more hours at 14mph for some E mileage. Greg was doing his PE2s as good as you can off the trainer. Steve and I just chatted the ride away. The next thing I knew, we were already done with 1.5 hours. Never once was I even tempted to look at the clock. Last evening I dropped the front end of the TT bike down 1.5 cm. I brought the Allen wrenches and never needed them once. Yes, it was quite low in the front, but it was a simple transition to the position. No changes needed for the saddle, steering deck, or bars. It was like everything fell into place. Now after spending more than an hour in that position, I never had a sore neck, back, or hamstring. The leverage took some time to get used to, but it was a seriously aggressive and fast position. I was cruising easily in the mid E zone at over 20 mph on the flats. That is just plain faster than the previous set-up and I'm certainly glad I experimented with it. I did come home and eat the couch! It was all I could do to hold back consuming the Christmas tree.

OK, so like, once in band camp...I knew I had church all afternoon so I went down into the dungeon for some real fun. One major change this year over last is that I am adding a race intensity ride that is completely whimsical and unscripted. This was my day for the intensity. I certainly don't suggest this for everyone! A bike buddy loaned me a training video where you go on a route with a team and do what they do. It was chock full of different kinds of climbs. The major 7 minute climb I repeated twice for some added "ouch". I saw just how weak my LT is at this time and felt the strength workout pay dividends. I was a sweaty mess and loved every minute of it. Thanks for the loan Dave. The best part of the ride was at about 9:15, when Twister calls the house asking when the ride was. Keep in mind that it was pouring and 35 degrees. I just had to laugh. Nobody should take those kind of risks unless you are a Tigger and bounce. I'm more like Pooh at this time.

I started the day feeling a bit tired, but ended with a sudden burst of guilt(peppermint cookies) . It's amazing what motivates. I went to the gym and did a complete leg/arm workout. Weighted step-ups followed by bicep curls and tris. The negative step down was where the most struggle came-stepping back off the block slowly. And so it went. I would not go so far as to say I'm getting ripped, but my new fan-dangled bodyfat scale has me definitely heading the right way. When I got home, I did the PE2s. although I stopped to talk shop with Jinksy mid-way through. Everything felt great, but I am looking toward recovery tomorrow for certain.

I met up with Ben, Greg, Jack, and the Jinks for a PS workout. When Twister got to the shop we could not help to notice the destroyed front wheel. Jinks has pictures of the exploded Ksyrium rim. A hand-grenade would have done less. And the bulk of the damage occurred when he not even riding the bike. Jack has put some real excitement into this team for certain!!! The temps dropped quite fast and I found myself in a bad way with my hands. I had to do the right thing and head for home after 6 PSs. I did two more on the way home for a total of 8(out of 10) Not a complete wash, but it did take me a good two hours to get my hands feeling "normal".

Because of my power numbers this year, coupled with the experiences from the past years, I moved into my Jan. training at the begining of this month. Today I did the PE3s Modified. I combined two reps at a time without recovery(six total reps). The second time through, the power certainly drifted off, but I sorta expected some decline. By the middle, that drifting was more like flopping. I opted for the bottom of the zones. It was a struggle, but not terrible. I threw in an ab workout after the sweat dried. The recovery drinks tonight will be hoppy and barley rich. Add the MASH episodes and we might just have a perfect day!

Alright, time to cut to the real life behind this frakin bikeboy wannabee. I have plenty of time to wax about all of the "highs and lows" of training, but it's time to talk about HOW the aforementioned workout even became a reality. More interesting than the actual meaningless-to-others workout was the alignment of all things carbonic for me to even set chamois to the decrepit Aireon saddle. First, I had to complain after I got on the bodyfat scale(dang sweet/spicy pecans). After milking that for all it's worth, I had to offer to watch the kids(preemptive) while encouraging my wife to nap, write her book, and run errands. I played "Doggie daddy" for hours so the girls will know that dad is more than the guy who shaves his legs and locks himself in the dungeon. I would sneak down to pre-setup my bike, computer, shoes, and slip into my bibs, all in an attempt to maximize every sweaty moment in the basement. Even my riding socks were on during a quick trip to the lav. I certainly think all of this is more amazing and difficult then any actual time clipped into the Speedplays. AND it's the stark reality for a chance to step into the ring and throw knockout punches in a few months. Anyone who throws a leg over their bike without this much effort is...well...not the norm on this team.

I started the AM(my 1st day of Holiday break) with an upper-body weight routine. I'm certainly not a ProTour rider who is trying to loose muscle mass up top. For any racing I do, the "Jeff Brandon" body mass index holds true. Mean muscle mass/lower body fat is all I'm going for. Vein action is the goal! From there, I jumped onto the trainer for 2 hours of E time. Every 20 minutes I got off to do some core work. I watched a DVD of Scrubs and laughed all the way through 5 episodes. Good thing I did not need to concentrate on any fixed agenda. Hip swelling was pretty bad today as the fever has died down.

Phase two of my post is the "How was I able to get the workout time?!" In order to do this workout, I got up at 5:00 and lifted for 40 min. Then Gwyneth got up ready to play. I got her settled in with the wii and made all the breakfasts(including the wife's in bed). Then, I used the old-I'm going down to do the laundry and hop on the trainer while there-excuse. I did have to dismount about three times up reset the game/change controller batteries, but it was only for a few seconds. But hey...It's done!

It's our anniversary today, so the kids are staying down in Richmond for the weekend. Thus, I was able to go down into the dungeon guilt free. I did 2 hours and 15 min in the E zone. I went to NBC.com and watched 2 episodes of the classic 1978 Battlestar Galactica. Each was about 45 min, so I sat on the trainer to watch and then hopped onto the rollers for 15 min out of every hour. That change-up was all I needed to keep it fresh. My "undercarriage" is the only thing on the fritz. It looks like at least 4 more trainer days, unless I can get my cross bike back from Twister to ride in the snow.

Into the dungeon for another trainer workout. This time I did a hill workout with five total reps of 9 min. At various intervals within the rep, I would increase the power from 200 watts(mid-tempo range for me) up to 400+ watts by the end of the hill. It took me well over my LT by the end of the acceleration. This constitutes my weekly intensity day. I look at the benefit of this workout and the fun as well. The build up to the higher wattage went quickly, although not painlessly. Imagine the last laps of a crit when the effort grows and you still have to have the strength to sprint at the end. Or perhaps when the field surges for a time and then backs off a tad. I'll be ready with this workout! A side note; I was able to hold 440 watts for the final 30 seconds of each rep. The PowerTap reading seemed high when I was really getting it at the top. Then I would do a 8 sec sprint in a difficult gear. These were all in the upper 1400watt range except for the third which was 1508. This is the first time I have mentioned my wattage numbers and I only do so now to explain the progression in the work. Capped off the workout with fermentation intervals(FIs).


Today was the PE3 day and yesterday's recovery day was great. I just sat about, dug the car out twice, and lived the life of a pro. (I have no idea what that means.)Each rep today was combined with another w/o the recovery between. So 3 min at 50rpm, 3min at 75rpm and 3min at 100 rpm and repeated for one superset X 3 total supersets. The wattage was up to and including LT for the final 3mins at 100rpm. I watched Bryan Vaughn's Jeff Cup video and most of the final three min. reps at LT were at the time of the big 3 min climb, so that was about perfect for focus to shoot for where the top was verses counting seconds. I'm half tempted to race the Jeff Cup this year in the Master's. I'd only do it it several of my teammates did it as well.

When I got out of the dungeon, I did a complete BodyRock lower-body workout and my legs were fried. I did the Platinum set with 20 sec work to 10 sec recovery x 8 for each of 5 workouts. High knee skip-rope, Burpees(yes I was), jumping lunges, Deep Broad-jumps, and triple-jump Plyometrics. Yes, tomorrow I will attempt 3 hours of E on the trainer/rollers. I will hang up the bike for the three days after for a serious recovery and ultimate family time. Santa's almost here!!!

I just could not sleep last night! Too excited about Christmas and I drank a really hoppy beer(crazy dreams). So at 6am I went down to knock out a 3 hour E ride. I opted for Die Hard/Tour of CA to help me pass the time. Every 30 min I would jump off for some arm lifting. Finally pulled the plug at 2:53min. Yes, I could not even do the final 7 minutes because I was so uncomfortable(Dang Assos cream). Now I'm quite ready for a three day break. Merry Christmas, Feliz Navidad to all!!!

My fever is at an all-time high and the joint fatigue is almost unbearable. At least we're back home so I can lay in MY OWN bed. See what the next two days bring.

Fever gone completely, but I'm walking around the house like a 90 year old man. If things go well, I'll be ready to ride in another day of so!

With the soreness in all of my lymph nodes, I decided go ahead and get out for the EPIC ride today. I'm so glad I went, for it was one of the most amazing rides I've done. The first two hours down toward Doswell was all about torque and riding the 53x11,12 most of the way. After that, it was spent easy spinning until we got back to Rozelle Store. There, we refueled with treats of all kinds. The final 45 min were spent playing KOM all the way back to FCS. The guys were hitting the first hills pretty hard, so my goal was to stay close after the first and then keep the pressure high immediately afterward so nobody could recover.

Then Jinks jacked it and Joe jumped over him. I came up and pushed it harder to see where everyone was. Jack jumped really hard on the long hill and all I had to do was to get over him. The final selection was made there for us and he and I were off the front with Joe/Jinks chasing. Jack and I went into team mode to share work and split all the KOMs equally. Twister could only use one gear, so we could not go too fast or our relationship would end and we'd both be caught by the boys behind. Toward the end, I was slightly picking up the pace and Jack stayed with it. It was good practice to see what it takes to stay away. The rest of the trip was just a pull from Jim Morris Rd back to town. I'd like to thank Ben, Gus, Ken, Dre, Jack, Jinks, Jeff, and Joe for being such great riding buddies. 2400kjs and lots of fun!

1 hour recovery ride on the rollers on my new bike with the appropriate crankset(finally)! I then lifted upper-body and did core. Legs feel great, courtesy of my brand new SKINZ compressions(thanks Jennifer).

Today was the day to work on explosive power by doing a dozen PowerStarts. The wind kept me indoors, which proves somewhat limiting for this workout. The resistance knob on my trainer was maxed out as I went into each rep driving the bike up to speed. However, on the trainer, it never gets up to speed, so I pull the plug at 8-10 seconds. I used Bryan Vaughn's race video of the CSC Invatational to help me with focus. Each lap was about 1:15, so I would do the sprint at the end of every two laps(time enough to reboot my PC system). It really felt like I was accelerating up into position, so it had double benefit(race awareness). I did a pretty heavy lower body strength training after a good recovery and a bit of calories to make the workout stick. Certainly I'm doing either more weight or reps, so that's progress on the small side.

Last day to post for 2009. My finale was yet another dungeon trainer ride. I did the Master's 35+ Reston Grand Prix. Really it was all muscle tension work w/ 2 short LT reps to open the legs. Tomorrow I am doing a ride down in Richmond, which should prove quite interesting given the people posting. I hope 2010 is safe and promising for all of the BWR guys.

Tuesday, December 1, 2009

Jinks& the Train

One more week of cross,then on to true road training. Look forward to staying on the bike during the workout!!


Another year in the books. Highs and lows for sure, but racing and riding with BWR was certainly a high. More in my year end post to follow. Today was the PT workout which I need to modify. It takes too long and does not concentrate enough on the core. It may be time for cyclo-core. Lord help me!

Drove home from the Beach in the morning. Rode the rollers for 1.5 in the afternoon. Still aimless in the training, but I did put down two 1 minute power efforts (380+ watts) to test the knee. Although it did not feel "normal" it did not hurt. Bill, have any suggestions on where to start with a program?

Walked three miles, rode the trainer for 20 minutes, walked two miles. Is that fat burning? It better be since it is tub and 'tini time at the beach.

Went to the sports center and worked out on a stationary bike and weight machines, followed by a little running. Better than nothing. Tomorrow is supposed to be windy and cold. Sounds like another sports center workout followed by hot tub and scotch. Surely that will make me faster!

Surprise! Woke up expecting to get a ride in and then found out that I would be driving to the Outer Banks. (No bike allowed.) Domestic tranquility reigns supreme.

1.5 hours on the rollers. Low cadence tempo followed by high tempo cadence, etc. Superman Returns on the TV while this bloated whale was beached hoping for a return. Enjoy.

Finally got time to work out. 2.5 hours of the PT routine focusing on strength and rehab over cycling specific work. If time allows a spin on Christmas Day. Presuming I have everyones' gifts up and functioning.

I got nothing.

Bah Humbug, still no time to train only 45 minutes on the trainer.

"Solid as a rock" so says the Dr. Now I just need the time to train, instead of sitting in traffic for four hours to go shopping with my wife at Tyson's Corner. What a Charlie Foxtrot that was.

Started shoveling at 9:00 called it a day at 4:00. Two cars free and places to park available. It looks like the roads are going to be ice for the next several days so I will be indoors. I don't want to risk falling. Enough surgeries for one year.

Dead weight snow lifts and squats today. The new knee brace works well. At 2:00 I started thinking how much the snow weighed and then how much a hot tub weighs. At that point I knew that I had to shovel off the deck that has both on it. The tub was too heavy so I had to throw the snow over the railing. Of course now there is more snow that needs the same treatment, and the cars and the wood pile....

I picked up my carbon fiber knee brace today. It fits in perfectly with the bike. But of course I don't need it for the bike. However with that inspiration and finally the time to do so, I did my PT workout. Two hours of exercises with the best part being that running on the treadmill was painful only in the left knee (the original bad knee). I even snuck outside with the brace on to jog slowly up and down the street. It was liberating. This could be the start of the begining of training. Looking forward to the snow shovel workouts this weekend. I love snow!

If you read the Free Lance Star , you know what I have been doing for the last few days and it has not been training for racing a bike. With luck, by the end of this week I will be able to spend some time on a bike before Holiday obligations hit. Keep training BWR, if nothing else I'm watching.

Okay, I am about done with hanging decorations, hauling boxes up and down stairs and tree wrangling. The good news is being comfortable enough on the bike to ride the rollers for an hour alternating between 90+ cadence and 70+ cadence at around 210 watts. I may have been delusional, but did I see the Redskins win a game?

Bah Humbug. That was my mood from 8:00 to 11:10. Compounded by the front fork of my TT bike falling off when I tried to lower the front deck. (Dre' I will be in shortly for some help.) Two hours later and it was time for Christmas songs throughout the house. Riding your bike can be magic like "A Christmas Carol". Listening to Bill wax poetic over his new TT position and watching Greg do his workout while pedaling a bike did the work of the ghosts of past, present and future. Although the knee felt a bit tender for the remainder of the day, riding is definitely therapeutic physically and mentally. Looking forward to more rides as the Holidays progress.

Ask you can tell by the date there has been no training for two days. Never the less I am physically and mentally exhausted. Today was back to fun work with two ours of PT in the basement. Amazing how a couple of off days when you are out of shape just push you that much further into couch potatodom.

According to the definitions provided by the great mass of under exercised bureaucrats, I am "good enough". Good enough means no more PT and that is kind of sad since I have been working with and sharing the highs and lows of this thing called recovery and training as well as just day to day life with people that became friends. I owe them much in addition to a group ride. Despite what insurance companies may think "good enough" is never GOOD ENOUGH, so I will continue hitting the exercises and training. To borrow from The Jinks, "in the pedals".

The hands are still swollen and sore, but they can grasp a handlebar. Flat intervals on the trainer. I am having difficulty getting zones matched up correctly. I think it is partly because my knee is still not good enough to be able to sustain a high cadence (90+). Anyway the work continues. It is getting discouraging to have the continuous discomfort and stiffness in the joints. But the lure of riding and racing keeps me at it.

Both my hands and knees begged for some down time so I spent the day decorating and putting up trees. Glad some diehard BWR guys with cranial judgement malfunctions made it out for a ride. Which one was Tim the Elf and which one Yukon Cornelius?

Wind, wet snow and Christmas Trees to sell. Spent the better part of the day slinging trees on top of cars. Followed that with standing some more watching the downtown parade. My hands began to swell and become sore around 9:00 pm. I looked like Popeye.

I was still stiff today so we limited some of the work in PT. I can't remember the medical terms, but essentially my hip and leg tends to tighten up and that then causes compensation, which causes other problems which results in pain. My therapist worked on the leg (which felt like driving nails into diferent sections of my leg), until things loosened up. Still a solid workout which, again, is better than sitting on my bloated ass. I am not sure how long I have left in PT based on insurance coverage, but every minute has been worth it and it will be a sad day when I have to leave those fine folks who helped put me back on the bike and slopes.

My knee was still quite sore from the PT, but any time the temperature is over 60 and it is in December you have to ride. Although I tried a few sprints and some higher wattage intervals, all I had in the legs was tempo. Not ideal, but still better than nothing. Was able to see Jeff finish up his power stomps. Damn he is a beast.

Despite some stiffness in the knees I put in some trainer time. After a 20 minute warm up, I attempted some PE1's. That was a no go as the wrong kind of pain flared in the knee. Trying to be responsible I just kept an easy high E low tempo spin going for another 40 minutes. Ice packs on the knees for another 20 minutes and called it a day. Hoping by tomorrow to be in condition to do the PE1's or at least flat intervals.

Several fun new exercises at PT today in addition to all of the oldies but goodies. First up was the powerslide. That's the exercise where you are on a heavy plastic board wearing nylon booties and then in a skating motion slide back and forth. This was followed by forward and lateral jumps over 12" wide by 5' high blocks. Then there was the classic chair squat with a ten pound medicine ball. (Back against a wall pretend you are sitting in a chair add weight, hold , hold some more and hold some more. Beg for the time to be up.) Extra time running on the treadmill with mild discomfort, but manageable. A good start to a new month. 51 days to Vail and counting.

Monday, November 30, 2009

A New State Champion!

We all know that Twister Jack had the knack for this bike thing, but he won a Championship in his first season of cyclocross! Imagine all of that confidence and power directed on the road...Wow!

Since 04, BikeWorks Racing has four Championship wins and a total of nine States medals. I think Jack is in the right place.

Congratulations to Jack Sparks aka Twister, MysteryMan, and now Champ!

Sunday, November 29, 2009

Great Bunch of Cyclists

What a way to cap off a great Thanksgiving week. Today, I stopped counting at 6 "Car Back" calls. Each and every time, we singled up. For those of you who clog your email with the Va cycling BB posts, you'll remember a few months back all of the ranting about cycling etiqutte regarding everything from not flipping drivers off to singling up when there is a car back. It is a privaledge to ride with such a great bunch of cyclists (I'm stopping before I say something stupid like, "I just love you guys." It is the endorphines talking).

I'm looking forward to a great December of training and torture. The Trade Zone crits are right around the corner.

Friday, November 27, 2009

Sat/Sunday rides 11/27

I have an idea for two rides. Perhaps one of them tickles your fancy. The Sat Team ride is only recommended for those that want to endure a complete pummeling(I'm getting my courage up) and will be a KOM effort.(expect many 1200 watt attacks throughout) If we have enough takers, we will divide up into small teams to work on countering and covering. This ride will leave at 10 from the Shop and will be about 2 hours.

The Sunday ride this week is certainly open to all levels of rider. There is usually a ride that leaves at 9:00, but this week I will not be available until 10:30 and will be 3 hours of Endurance riding and will work on paceline skills and pure fat burn. So there might be two rides to select as options on Sunday. Who is still planning to do the 9:00?

Please post up if you can attend.

Tuesday, November 24, 2009

Jordan's November Training

November 6-24, 2009

Yikes, time sure has flown this month! I need to get back into the habit of updating my blog entry. It's a lot easier to do when the summer is here and I don't have to go to work every day!

Well I closely monitored the sore throat and as soon as I saw the tell-tale white spots went to the doctor, since that meant a mild case of strep. Now I'm back to complete health and training once again. Fortunately the time off didn't destroy my fitness, a little rest is a good thing, FTP is already up to 320W, which is about +20W over last year this time and could mean hitting 350-360W during the season. We'll see.

Weight is now 73.9 kg (that's just under 162.9 pounds for you non-Canadians) so everything is on track there for reaching 160 by the end of the year. Huzzah!

Well, off to work! Have a blessed Thanksgiving everyone!

November 5, 2009

Throat is still quite sore, but everything else seems to have pretty much moved on, so got on the trainer today and did about 70 minutes of low tempo. Started at an easy 190W for 10 minutes, then 25 minutes at about 240W, and felt good enough to shift one more cog and do 260W for the final 30 minutes. No reason to rush back into the harder efforts at this point, better to simply maintain aerobic fitness for another week and then resume harder training when I'm completely healthy again.

November 2-4, 2009

Ess Eye See Kay for the last 3 days. Sunday and Monday were complete rest days, which made me glad I had done all the training I had planned to do last week by Saturday. Tuesday and Wednesday were hiking sessions on the treadmill - 40-60 minutes at 3.0 to 3.2 mph with the grade at 12-15%. Great way to burn calories, do something a little different, but not over-stress the torn meniscus in my left knee.

I just want to say to those of you that are partially/totally sidelined - you all have given me the motivation to train even harder this season than ever before. I cherish each time I get to train and ride my bike, and when I think about complaining or being lazy, I think about you guys and remember that it's a gift, being able to ride and race, and I shouldn't be so thoughtless about it.

Monday, November 23, 2009

Jeff''sNovember training update

Now that I have reset my password and back on line, I will recap this month’s training.For the past three weeks I have been focused on power starts and tempo rides and of course the Low E. As I started this year’s training I was not sure what to expect after getting injured and having so much time off.If starting the power starts with over 1200watts was an indication of good things to come I was feeling pretty good about my fitness. well after three weeks duration and 58 power starts I notice every time I preformed a set my 5sec average power would increase, I managed to top out at almost 1300watts and the best thing was as I would complete a set my power would level at about 1200watts and hold, I notice no drastic drop in power, even after completing 12 during a set! My tempo rides would start at 2x 20 min and I worked my way up to 1x 45min with great improvements. My Hr started at 156 for a 20 min tempo and has now fallen to 146 for a 45min tempo with +10 watts!! Still have a long way to go, but I'm willing to work hard and wait for the bigger improvements as the training runs it course.I'm hitting the weights 3x a week and core every other day, for this week its rest with just 5 power starts at the end of the week, so I can compare the # after rest 1350PLEASE!!!!

Back from the Cross roads

Jack & I were back in cross action this past Sunday, up to Elkridge, MD to race in the Marbra. The Marbra series is without a doubt one of the premier series happening today - always large fields, run under UCI rules, true cross courses.

I was off first for BikeWorks in the Masters 35+/45+ 3/4 (Masters B race). Not quite 100 but with 99 you can't get any closer. Late registration had me on the last row looking at a lot of bodies in front of me. Early going had me riding from one log jam to another, rider’s bottle necking every chance they had. If this had been an actual fire we all would have surely perished!! The open spaces on the course allowed me to pick them off in packs. After two of four laps (it was a long lap), the people in front of me where getting to be solo riders. Also at this time the hill (a minute & a half jaunt) was becoming less of a friend and more of a foe!! My conditioning felt strong throughout which was good news after a week & a half off the bike being sick (H1N1). Picked one more off in the last quarter of the course, Jack screaming “pass his a$$!”

Jack would provide the sparks for the 3/4 race. Again in the last row, some 70 riders seemingly facing the same obstructions I did, not with the same results (if ever in a fire with Jack, follow him out of the building). Lap one of five had Jack from the back to 25thish. Lap 2 had him leapfrogging to 15th. About this time the race announcer had noticed the “bike rack” rider who was charging the field. After a second acknowledgement of the “bike rack” rider, I noticed he was referring to Jack. A quick visit to the race commentator had him squared with the facts -- that was Jack Sparks of BikeWorks Racing from Fredericksburg Virginia you were looking at. A few more references to our boy over the loud speaker and BikeWorks Racing is now known to Marbra. It was obvious Jack had been the most aggressive rider in the race.

In the end:
Jinks – 50th Masters 3/4 (18th 45+)
Jack – 10th 3/4

In the pedals, Jinks

Saturday, November 21, 2009

Thanks Giving Ride?

Anybody up to a turkey day ride?

how about Black Fiday?

Sunday Ride 11/22

E ride from the shop at 9:00. Route TBD. Bill, put your big boy pants on, get a sitter and come ride.

Tuesday, November 17, 2009

Jacks Training

Well its been a while since I've blogged . . . . I guess the most recent important entry should be about the cross race I did up in New jersey. The original plan was for me to race both days, but because the only hotel in and around Trenton was the Marriot and because I'm not too good with money I had to leave early.
The course itself was pretty flat, but intensely muddy. There were two road sections, one set of barriers, and one set of three steps. The rest was thick, playdough like mud and grassy sections that were in the process of being churned into mud.
During callups I thought they had forgot my name, but I soon realized that I was to start at the very back of the pack - 106th place or so. During the first lap I wheezed and moaned my way past as many riders as I could - grabbing wheels and then abandoning them if I felt strong enough. Sometimes I would try to coax the rider in front of me to close a gap or whatever, telling him "You look strong today man, get up there!" It seemed to be working, and I continued on until about one to go, where there didn't seem to be too many people still in front. Not sure where exactly I was, I called to a spectator and asked what position I was in . . . . when they yelled back "There's like 8 or 9 in front of you!" I was pretty psyched bc I thought that I was mid pack and that I just couldn't see the rest of the riders. Ended up finishing 9th, which made me pretty happy.

Afterwards I rode back to the hotel, showered, and then threw the bike in the shower and tried to clean off as much mud and grass as I could.

18th - I did yesterdays workout today - I must have ADD when it comes to looking at the schedule. I need to get together to do the workouts with the more experienced guys because I'm sure I'm doing something wrong . . . . but the effort was there so I pray that counts for something.

19th - Caught a ride to Quantico this morning, then rode back in a light drizzle. After work I rode home and was pretty beat. Seems like everytime it rains the real crazy drivers get out and see what they can get away with.
Still felt great to be on the bike though . . . . its like therapy at times . . . . .

20th - Switched the rest day with the workout so I can be fresh for Sundays Race . . . . looking forward to cross and all but the long winter rides hold as much appeal right now. Last E ride I went on I had a feeling that the team will be a pretty strong contender next year . . . . . so I'm looking forward to all of the preparation and then next season putting a hurt on all of the teams who were slacking during the off season!

21st - Did a short ride with Jinks today to open up the legs for tomorrows race. Tomorrow will be the first race on the newly built cross bike . . . hopefully its life span will be longer than my Bianchi's . . . .

22nd - Todays race was hard, but satisfying. The hard parts were:

The course itself - which was similar to DCCX, with alot of short, steep inclines, and a sand pit that could be ridden, but required significant talent to do so.
My starting position - 61st - which was pretty much in the back of the pack.
The efforts required to work my way up to the top 10 . . . . I had to dig pretty deep at times. I tried to play it smart and let other riders do work that would advance my position, but that didn't really work too well. The really big effort came when I moved from 11th to 10th, which really almost did me in. If it wasn't for Jinks screaming in my ear and giving me constant updates I might have curled up somewhere along the course and slept til the race was over - it was that tiring.

The satisfying -

Eating marshmallow feeds (frowned upon by a few, but better than beer feeds I suppose.)
Finishing 10th, which was a good day for me.
Watching the womens race and dreaming about meeting a cat 1 or 2 girl.
Getting to absorb more and more from Jinks . . . .

Tuesday Nov 24th - Worked out on the trainer this morning. Worked all day, then rode home. Right now I'm so dead tired its not even funny. Hope to see some team guys soon!

Thanksgiving - Rode with Joe and Ben today - really a tempo ride to work up an appetite. Quite foggy today, and just cold enough that you would only feel it when you stopped. A bunch of family went to Suffolk to celebrate and all, but I wanted to just get a ride in and recover before the rest of the work week. The high point of the ride for me was when Joe announced a sudden sprint on the bridge coming back into town (near the shop), and then proceeded to annihilate me. I rode home and spent the rest of the day with my feet up.

28th - Did a hard ride with Steve, Bill, Joe and Greg. Because of the intensity I have been spending the rest of the day recovering and hydrating so that I don't do anything embarrassing tomorrow.
Todays ride only made me think how I need to ride with less excitement and more smarts. Bill said something along those lines to me before it started . . . . . thats my immediate goal for the season.

Va States - During the ride down all my pops would talk about was how I shouldn't let the team down, especially since this was the championship and all. I thought about it and got pretty fired up, and went into the race with the attitude that I was going to bring home a win for BWR. I was in a mini frenzy at the start line almost jumped the line when the instructions were being given . . . .

Alot of my family lives near where the race was being held, so like 10 of my relatives came to see what cyclocross was. I didn't want to look like an ass, so I vowed to go as hard as I could . . . . . . From the get go I went with an attack. There was a long road section close to the start, so I put it into the 53 and hammered with every watt I could muster. The course itself was pretty muddy, and had alot of short inclines that were designed for motocross, or so I was told. The attack strategy worked, and the only chaser was a guy with a UVA kit. I would drop him in the road and flat singletrack sections, but he would work his way back in the really muddy parts. Once we were neck and neck with about three to go, and I waited to see if he would attack . . . . . but he sat on my wheel, so I figured as long as I could keep a distance of 25 meters I would be fine. I would glance back from time to time to see if he was in pain or what, and if he looked tired I tried to accelerate a little bit to make sure I could keep the lead. I would have gone with a more conservative strategy but I figured I should at least put it all on the line. At the end I was planning to do a cool pose when I crossed the line, but I wasn't sure if there was another lap to go or what . . . . all in all it was a good race.

Saturday, November 14, 2009

Sunday Ride 11/15

A Sunday ride at 8:30 from the shop? Sure! I'm suggesting the Poplar Grove route. Great fun, great company. This will be a true E ride. The focus will be on the "journey" toward fitness. Please post up below.

Good luck Sat and Sun to Jinksy and Twister. Invading the North, armed with nothing more than Aluminum and rubber. Cross it up!

Wednesday, November 11, 2009

Happy Vets Day Today!

Hope today is a special day ED! And to all vets! Especially my Bro Ken!

Tuesday, November 10, 2009

Wed. PowerStarts

I'm trying to get in a confirmed ride during the week. For those not already obligated to a ride(etc), would you like to do the PowerStarts at 6:00pm? Bring your lights and let's meet at the shop. Last year we had great success doing them in the condo lot below Marye's Heights. Come on 1500 watts!!! Reflective materials should be a must!!!

Sunday, November 8, 2009

Veteran's Day Ride

How many people have this Wednesday off for Veteran's Day? I plan on going on a nice long ride if the weather holds out. Anyone else want to join me? We can work out a start time later.

Friday, November 6, 2009

Sunday Ride 11/6 (REVISED)

It was brought to my attention by Steve that the start will be at near freezing, but will be 70 by noon. It would really benefit the wounded and my lungs if there is a chance we could start at 11 instead. What do you all think??? Is it possible to gather two hours later? I know how important it is to have a somewhat standard time for departure, but this might be the last chance for the short-sleeve jersey.

"Can we do a 9:00 start from the shop? Up to three hours of "E" with a few sprints in the 1st hour.

I might not last the entire ride, but ready to try."

Post up below!

Best of luck to the Cross Boys!!!

Thursday, November 5, 2009

Bill's Training Log

On Monday I rode for 25 minutes on the trainer and it felt wonderful. I was just loosening the legs a bit. On Tuesday I received a portentous announcement about the antibiotic I am currently on. It can cause massive tendon damage. What the HECK!!! Ken said he had this one as well. At any rate, I choose to spin for a few minutes last night and decided to do some MT work. It felt good to work up a bit of a sweat and I accomplished 3x5min of PE1s without much difficulty, but pulled the plug even though I could have done much more. I'll take it slowly. One month off and I'm totally in uncharted waters, yet again. I Look forward to a nice E ride, even as soon as Sunday(weather???)

Today I took the entire 4th grade hiking and it was fantastic. My head got congested with the wind, but my body felt fine. Looking forward to some outdoor riding this weekend.

I was able to get outside for the 1st time in a month. Joining me were five other team buddies for a nice 2.5 hours. The pace was nice and the weather even better. We did throw in several fun sprints. I was shocked that I had even an once of fast-twitch left. Both times I've used that crank, my hip-flexors ached something huge. The length and the compact nature just is not my forte. The things that the bike does, however, are just amazing. Pushing a hard gear in TT mode is simple. Sprinting/climbing is a dream. I Have great faith in the training program to help make this bike do the things it wants to do. Back to the program!

Got up this AM at a nice 5:00 hour. I decided not to eat before I spun on the rollers for an hour in the E zone. I was quite hungry and scarfed down my breakfast when I returned out from the dungeon.(old fash. oatmeal w/ whey powder and a touch of unsweetened applesauce for flavor) I have dramatically cut back on caloric intake so I can get to an appropriate weight(8 fruits and veggies and smaller portions-less homebrew). This afternoon I will hit the gym for 4 circuits full body. Finally, I will do 1 hour of PE1s (5min on 4 off) to build up the connective tissue, fast-twitch, and muscle endurance. Just downloaded a new band called Amber Pacific to help get the most out of me!

I woke up at 5:00 to the sound of steady rain. Hamstrings had recovered nicely. I opted for an intense ab/core workout. I found this site that has a million videos by this amazing woman. Don't think that because she is incredibly beautiful she can't tow the line. I could only do half of what she does. http://www.bodyrock.tv/category/workout-routines/ Tonight I am doing 1 hour 15 min on the rollers. I'll be doing one-leg pedals to TRY to smooth out what years of MTB have done to me. As to diet, If someone didn't kill it or grew it, I'm trying not to eat it! (Perhaps brew it!)

I slept in today until 5:30, got up and did a bodyrock.tv workout. I did a variance of the upper-body and core videos. The balance component is great for full body strength. You need dumbbells, ball, and serious motivation. In 35 minutes, I could not lift my fork to eat the egg. Tonight it looks like the Belgium weather will continue, driving me indoors for a near PS workout on the trainer. 10 reps of 8 sec. with 5 min recovery. With the resistance knob on full, I'll never actually pick up any speed. Looks like it's ipod night and I'll be strutting some Future of Forestry! Tomorrow is complete rest.

I had a good day recovering yesterday. Today I met YoungGun for a 2 hour slugfest. I totally relied on my PE1 training to get me through the winds and rain on an otherwise crappy day. We did average over 20 in spite of it all. The resistance training really is paying off and I'm still in uncharted territory. Who'd have thought that I was able to go hard just two weeks ago. Not a single cough in the hard parts of the ride. It was quite a lot of fun. I earned these Bell's Two-Hearted Ales!

The team ride today was fantastic, plain and simple. We did more than 3 hours or so of good high E zone. The weather took its time warming up, but finally the 60 degrees came. We had a few sprints to enact the muscle memory. There were 5 of us who just pulled a strong rotating paceline for the bulk of the ride. We finished just under 50 miles. After the ride I got a bit of healthy chow and got on with the bodyrock.tv workout. I worked upper body, core and lower cardio. Here's how the work went. High-knee jump rope, Burpees, jumping lunges, ball ab curl, etc and BOY was I Cracking!!!! I will certainly be cut by the end of the year! Looking forward to total recovery tomorrow(except the bottle dance-Fiddler on the Roof). Almost 5.5 hours the weekend.

I got up quite early and got in a great run. Time was my main reason, since I'm doing an evening gig this week. It was chilly and I had on an old Schwinn over-top. Shortly into the ride I began to feel the tightness of the garment and was totally thinking about how "FAT" I had truly become. It was only after doing an extra 15 minutes added on(for total fat burn) that I returned home, feeling good about myself. I noticed that the top was a size Medium not a Large(I somehow ended up with Ken's). I did not press my luck so I stayed off the scale anyway. The PE1s really are getting easier. Try to stay seated during the 5 minutes for consistent muscle tension. Pandora Radio had me listening to everything 80s. Nice!

Back on the bike! We are at the point where we should really try to get in a hard ride every week or two to keep the boredom down and the muscle memory high. Today I choose to do a race situation for 30 min. After a 15 min warm-up I decided to use Bryan Vaughn's video of the Working Man's Classic(day 1). I felt that whenever the camera went off the front, I would attack out of the saddle and boy does BV attack OFTEN. That, combined with a quick coast through the lower corner and a full-on sprint up the long-gradual hill and over the start/finish had me seeing cross-eyed for the first four laps. At about 24 min into the race, BV attacked to go after a 5 man break. He was caught in no-man's land for about three laps and I was hitting the stride just over LT, and digging a hole to boot. As soon as he got picked up we were sprinting just to get back on. "Wait, that's actually me in the video!" looking about as bad as I was now. I followed me for about 2 laps before moving back up the field. I pulled the plug at 30 min by design and cooled down for about 20. Boy, I was carrying about 10 extra beers on my torso in that race. Glad I bought Fitzgerald's book, RACING WEIGHT.

I hooked up with Steve, Ed, Joe, Dre, and YoungGun for a nice 2.5 hour E ride. The weather was a bit chilly, but we choose a route into Stafford that had a few punchy climbs at the begining to warm us right up. After about 40 min into the ride, we formed up a rolling paceline drill and rotated like clockwork for most of the rest of the day. It was fantastic to get out and burn the phat! I still need to know Steve's kjs burned to write down my expenditure. I guess it to be around 1000kjs.

I finished the book entitled RACING WEIGHT. The text is chock full of new dietary understanding and I've been looking at timing of consumption in a completely different way. Have you ever been watching your weight and lifting weights and the lbs just don't come off? or the weight even rises? I'm now completely utilizing a complex form of body-fat % and it is more relative than just weight. As to the training, I did an amazing core workout and then did 6x5min PE1s with 3 min recovery. I was viewing the Reston Grand Prix 35/45 race and I spotted Jinksy a few times early on. Nice to ride with a buddy. The legs felt tight at first and then I was able to push one gear harder than I have this year. Usually this gear gets the cadence to 40rpms and then starts to ache a bit much behind the left knee, so I bail. Today, I tested that gear on the 4th rep per usual and it felt really fine so I did the final three reps in the 11. The cadence dropped from 50rpms to about 46avg. There is no real reason to add more than 30 total minutes here, so I dropped the recovery time down over the past few months. My adaptation is alright, and the reps are starting fairly fresh, which is important! Up tomorrow early to do the first of two workouts scheduled.

I got up at 5am to get in an upper body workout. I did a balance ball weight lift that really burns while you balance. Great for the core, hip, and lower back. This evening I am doing a BodyRock cardio and hope to be able to walk afterward. This rain has kept the bulk of my PowerStarts from happening. Hope to do a few while on the Friday ride. My bodyfat % dropped for the 5th day in a row. I'm quite positive that it will climb tomorrow after the feasting. I'm such a sucker for choc/pecan pie!!!

I met up with Ben and YoungGun for a nice three-hour tour of Caroline. Because of the soreness, I did my PowerStarts in the first hour. Each of the 10 reps felt fine, but the 3rd, and 10th felt the best. Boy, can you feel the muscle usage all over the entire body. My lats were pumped, as were my abs. The wind picked up on the last hour, but we got home just as it started to shower. Quite bizarre! Thanks for a good ride!

There were five of us that wanted to purge ourselves of any remnants of Thanksgiving dinner. My teammate for the day was Joe and he really worked to get the 3rd and 4th points. On the return trip, I was forced to ride with a "cross lord", who is use to anaerobic efforts. The compact crank was quite challenging on the rollers, but gave me just enough "umph" to hit the rev master on the trips up. I really tore deeply into the muscle and will feel this on Monday. Steve gets the ride of the day for me. Mere weeks back onto his bike and he is faster by a mile than he was last year. Remind me to rip my knee open next fall!

Wednesday, November 4, 2009

Steve's November Recovery & Training

Decided I need a rest day in light of tomorrow's PT and the weekend riding. That was fun and the capper was hearing about Jack's Victory. I still managed to get stuck hanging outdoor Christmas decorations. Yes in the rain, that was not fun.

Nice long E ride in the country and the only thing hurting was where the bike and butt intersect. (Slow rides are the worst for that.) That is until the end of the ride. Bill's "I am going to give it one effort" goaded me to chase Ken down with a TT effort. Then after saying "I'm taking it easy into town " Bill suckered me into taking second wheel for a rip your legs off pull down Route 2. Glad I was able to hang and still be able to stand at the end for the Dead Man Sprint. Thanks to all for a great day of riding.

Now I know how the mouse felt. Bill, Joe, Jack and Greg toyed with me like a cat playing with a mouse. These guys are fast! The taste of lung blood in the morning, and aching legs in the afternoon. This is training.

Did my 2 hour PT routine at home while watching football. I could only run for ten minutes because of the pain, but everything else seemed fine. Probably no ride on Friday, but is anyone around for Saturday and Sunday?

I found last October's workout schedule so I decided to try some PE1's. Not too bad. So I guess I will use that as a starting point for my workouts.

2.5 hour work out at PT today left me exhausted and the legs toasted. After reading the workout blogs from the BWR guys, it is apparent that I need to get going or be left way off the back. Thanks to all who post, it creates the fear I need to train.

A little over two hours of E riding with the BWR boys fueled by venison jerky. The Belle Plains loop is beautiful. Good to see Ed, Andre, Joe, Bill and Greg out and about.

Two hours of tempo in the Park with 6 sprints followed by a successful doe hunt (another 30 yard bow shot). It is just about time to get back on a real training routine.

I attended a full Marine military honors funeral at Arlington Cemetary. It was perhaps one of the most moving and impressive cerremonies I have ever attended. As with Veteran's Day, thank you guys for serving our country. Feeling humbled, I could not just blow off my workout for the day, so I hit the workout room and duplicated 90% of my therapy workouts and then added some bike time. Looking forward to the weekend.

Back at PT today. Of all the exercises I truly hate running the most. Both knees protest with each stride. Next time I will pre-medicate in preparation. Hoping the weekend weather allows for a ride or two.

New bike, new knee same old back of the pack. Great ride through the countryside with the BWR gang. Three hours or so and somewhere just under 50 miles. No real adjustment problems with the new bike, other than getting used to a really fast machine. Wow what a difference. Even though I have no sprint I could feel the potential for acceleration. Back to work strengthening and conditioning.

2.5 hours of physical therapy today. The legs were jelly by the end. My favorite new exercise is doing inchworms with small balance balls. Her is how it works: with two small inflated balls in your hands you assume the pushup position. Then you walk your feet up to your hands which puts you in the toe touch position, then you walk your hands back out to the pushup position. Repeat Sounds easy, but they truly suck, so I love them! Rain rain go away Steve wants to ride in safety.

More trainer time and exercises, stop the rain!

45 minutes on the trainer trying to work the kinks out of the legs. I'm not limber enough to have the confidence to get on the rollers yet.

Woke up not knowing what to expect with regard to how my knee would react to the first significant ride post surgery. Other than my usual morning stiffness (no pun intended) both knees felt fine. So with that encouragement I was off to therapy for a solid two hours of work, which for the first time included running on the treadmill. At first it was as if I forgot how to run, but it soon came back and I was on my way. The therapist watched me run and also bikes herself so she is going to design a program that will help me get to a real training platform. (Apparently we bikers let our hip muscles, adductors and abductors and some others, weaken, which can cause a number of additional ailments.) Tomorrow will be another test of how well I recover. Thanks to the BWR crew for asking how I am doing today. The answer from a fitness perspective is great.

I can't begin to say what a moral boost it was to get out on the road for the first time in three months. It may have been just an E-ride, but it still will be one I remember for a long time. It's good to know that the smack talk/Jack talk is still there. Another good thing was that my legs felt good. No real discomfort or pain following the ride. Only a sense of fatigue. Looking forward to next week.

Two hour workout today with additional weights and some new exercises. Although I could go to fewer rehab sessions now, I intend to stay with the twice a week because I can do more and work harder as long as I am under supervision. (Dr. orders.) Next week I will begin some easy running on the treadmill. I hope to get out Sunday for an easy ride and I do mean easy! Rehab is like climbing, keep your head down, ignore the pain and stay at it. The next thing you know you have reached the top.

Training at a new faclity closer to my office, so we had to recalibrate all of the weight exercises. My strength is coming back, but we have to be careful not to damage the tendon graft. Still it is a good feeling to be working hard and to be tired at the end of the workout. Highlight of the day, shooting a trophy eight point buck at thirty yards with my bow. To think I almost didn't go hunting because I was so tired from the rehab.

Thursday, October 29, 2009

Tuesday, October 27, 2009

The Sunday Ride

Not racing Sunday. Will be riding Sunday from the shop. Depart at 9:oo am. easy pace ,2hr range Who's coming ?

The Jinks

Monday, October 26, 2009


BikeWorks was at, what turned out to be, the largest attended cross race so far this year. With all the categories, the racers were numbering near the 1000 rider mark. This made for a very festive atmosphere - the beer was flowing and the fritters were flying. Located on the grounds of the Veteran's home in D.C. it was a beautiful venue and a reasonable commute (except for a red light violation that cost me $75).

I again was first up for BikeWorks in the 3/4 masters 35+/45+. Pre reg had 115 riders signed up (100 started) which as you can image had us all getting to know each other for the first half lap!! My start position was more to the back and this had me and at least half the field putting a foot down through the first few corners as the race bottle necked!! Once I got some day light it was full speed ahead. Moved up nicely till I seemed to settle into my place with a few other riders. Was hoping I'd made it up further than I actually did, but felt good going and was only having problems trekking one section of the course.

Jack was up next in what should be a much more challenging (from what he had previously raced) 90 rider 3/4 race!! Jack was stuck in what looked to be 2/3 of the way back on the starting grid. Once more, the task would be the ride to the front of the pack, this time though he had the 3's of Marbra to contend with. In the span of a lap and 1/2 Jack had made impressive progress to about 20th position and still storming. Then Jack would acquire some true race experience "mechanical." I could see Jack off in the distance with his bike inverted with someone he never met resetting his rear wheel. By the time I was able to ride over Jack was under way again and I questioned his new friend on what was up. And I quote, "the dude's rear wheel was all fucked up!" I had hoped Jack had weathered and would have an event free rest of the race. Saw him again next lap , looked to be racing strong still. Lap after that, Jack missing again! Turned out his rear wheel was unrideable. He did make it to the pits and popped my 10speed on his 8speed and finished the race able to shift between 2 gears.

In the end -
Jinks 3/4 masters, 35+/45+, 51st place
Jack 3/4, 53rd place

In the pedals, Jinks

Saturday, October 17, 2009

Team Picture book

I sent out an email to everyone with 1 response and no pictures. Maybe I did not explain very well about what I am doing. There is a web site called shutterfly which you can take your pictures and turn them in to books of all different sizes. My wife put one together for our family and after seeing the quality I thought it would be a good idea to put one together about the Teams racing year.

So if you can spare a few minutes to send a couple pic I would greatly appreciate it.

Thanks guys

Monday, October 12, 2009

Richmond Festival Cross - day 2

Sunday had BikeWorks add to its lineup and show up with 3 teammates ready to cross. I would be first off in the 45+ field. This was run on the course a minute behind the 35+. I was able to get a hole shot and lead the group into turn one. By the end of lap one a group of 6 or 7 of us had formed at the front, it was obvious that this was going to be a fast race. I was happy to have the company but was soon finding it hard to keep the pace. I believe a group of 5 rode away some thirty seconds ahead. As the race went on, I began to pick up riders from the 35. Was able to trade pulls and race with splintering riders but never able to get contact back with the front group that I could see in front of me. All in all I felt good and strong throughout the race and was able to keep the “bonk” plugged in!

Next up was our boy Jack in the Cat 4 C race. This would be the first of 2 teammates that I would be able to express my verbal commitment to their racing effort – GO JACK!!!! Jack was back for his second cross race ever. Judging by how the first one went (challenging for the win); I wanted to make sure he was getting everything right. Was hoping they would give the top finishers from the day before some type of call up and a place at the front row of the start. Not to happen today, Jack’s start would be not the last row but the one in front of that. I expressed to Jack the importance of being in the front once the race got underway, realizing he had himself a task at hand getting there from about 30 riders back!! Riders are off, within the first lap Jack had rode himself into the lead group of ten and was ready for a day at the front. It appears that Jack and cross are destined for each other.

For the final race of the day, A(1,2)/B(3) would take the course a minute apart. Our boy Bill was back for another A race affair. Once again there was no real order at the start as far as staging. Bill and others had gotten there early and were placed on the front row only to see it turn into the third row as the named riders formed two rows in front of them (1st to 12th place and the race hadn’t even started). Riders were off and what was sure to be a fast race seemed to be going a little faster. After a few laps it seemed that Bill had settled into about 20th place or so. And as the speed continued and A met B the pedaling bonk began to appear!! With a nice little fan base of family and teammates cheering, Bill seemed to be clawing his way back up. This became more evident at the 45 minute mark when the B riders finished their race and only A’s were left (A’s go 60 minutes). With a clear count of just A riders, Bill had made it back to a group of 5 that would contest for 14th place. This was the gutsiest ride of the day for BikeWorks.

Jack Sparks – C race, 4th place
Mike Jinks – 45+ race, 7th place
Bill Evans – A race, 15th place

In the pedals, Jinks

Sunday, October 11, 2009

Richmond Festival of Cross(day 1)

Two of the BikeWorks Boys made it down for day one. This weekend consists of three total races for every category. Day one is a normal whopper of a cross race, followed by a cross time trial. Jack earned an article before his nickname(THE Twister). As you read from his post, his race was absolutely spectacular in every way. His impression of the 30 stairs to climb was off by half(in the higher direction) and he used those to help solidify his forward moving race persona. He actually was sprinting for the win in his first cross race in a very solid cat4 field.

My race was much less spectacular, as I was racing in a Pro 1,2 only field. The largest 1,2,3 race in VA had about 12-15 riders at the high side. This race had about 30 and I only heard of 6 names in the bunch. Guys were here from ALL over. Speaking of all over, my race had me 24th out of the prolog. Yes, this is my strong suit and I had terrible start positions both days. It was so fast, so windy, and so hilly that I dropped down into high LT by the third of 14 laps. I ended up fairly anonymous in 18th place. Everything hurt and I was cramping the last three times up the steps. Upon finishing, I did everything possible to recover for 30 min before my TT start. I had what I thought was an amazing ride in the maximal effort zone. I overcooked one easy turn and crashed, but was up pretty quick and I kept the effort going. I finished in 6:50. That was a long Vo2Max effort. By the end of the day, I was ranked 5th overall in the omnium.

I was completely wasted, but so excited for Jack's new-found success that I got through my wife's birthday dinner without a single cramp. That came much later. I believe that the median age of these cross superstars is about 21 years old. For the first time I had to write that my racing age is 40. Not a big deal, seeing that I got passed by the National 55+ champ Wittwer! Now for Sunday.

Saturday, October 10, 2009

Jacks Training Oct

Sat Oct 10th - Today was my cross racing debut. After training with Bill and Jinks in Old Mill Park numerous times, I tired their method today in Richmond and found it to be true. The course itself was quite intense, with numerous cobbled sections, three or four shady corners, and a 27 stair runup. I had a malfunction with my handlebars two or three minutes into my warmup, so after Bill fixed me up I tried to get a full warmup lap in. I was three fourths of a lap into the warmup when he starts yelling that "They're about to start - you better get up there!" I was in the valley at the time, so I scaled a few hills ands did the steps, arriving breathlessly at the start just in time for roll call. Then, we were off. During the first lap I tried to make up for being in the back of the pack for the start. After the step climb and the field section I was making good progress, and mid way through the second lap I caught a group of six that were off the front. I was probably the most well informed racer out there - at every turn and during every section Bill was the "puppet master". At times when I was in the valley (on the cobbles before the steps) his voice seemed to boom out like an angry Gods - "Jack speed up!" "Jack pass him he's going too slow" . . . . etc etc. Couldn't ask for someone better to guide me through my first cross race.
The group of six started to thin, and I sped up before hitting the barriers . . . . the only one who responded was a yellow jerseyed VCU rider. Noticing that he still had some juice, I planned to let him lead the way until the steps, where I would run past him and claim victory. It almost worked, but he was too motivated for me. Result, second place.
Tomorrow I'll my best again, and I'll be bringing out a small keg for any other BWR guys who want to come . . . . hope to see you there!

Tuesday Oct 13th - I felt so beat up after the two days of racing - especially in my lower legs and achilles. I thought at first that it was simply muscle fatigue, but it seemed to be more from the pounding jumping on and off the bike during the barrier and stair sections. Some long soaks nad arnica oil seem to have helped . . . . hopefully the body will adapt and recover more quickly next time.

Oct 14th - Rode in the rain with Jinks in the park until dark. I caught him by accident as he was leaving work - he was pulling off as I was coming into town, so I was waving like a madman trying to get his attention. He didn't notice, so I called his cell, and he came back and we drove to the park, where we rode til dark. Looks like Friday we'll be doing a nighttime cross practice - Bill are you in?

Oct 16th - Crossed with Jinks in Stafford, but felt a little brain dead at times. We had a good convo though, so all in all it was a good time. Hope that it stops raining so that we can get an E ride in Sunday . . . .

Oct 17th - met with Jinks and had a good but bone chilling ride up to Stafford together. Jinks said it was a pretty epic ride . . . . it was but a better description in my mind was numbing. Not that the suffering was overwhelming, but with the body not fully adjusted to the weather, and with the terrain Jinks led us through - long dirt roads and plenty of stretches with strong headwinds . . . . after a while I kinds of zoned out. Towards the end of the ride I'm sure we were both dreaming of warm clothes and all . . . . it was a good way to spend a Sat.

Oct 18th - Rode for a little bit today, but felt really depleted. the good news was that it didn't rain though . . . . . . !

Oct 19th - After a spin drank down a quick protein shake and then a beer . . . . :{
I'd better not light a match or the whole place will go up!

Oct 21st - Cross practice with Jinks in preparation for this weekend. I felt pretty good but my handlebars are still coming loose. Spent most of the practice observing Jinks' technique and what lines he choose . . . . I had a really interesting moment when I tried to do a super smooth remount and came down on my jewels . . .

Oct 28th - RIP Bianchi Cross bike . . . . After work I was slated to meet Jinks for some cross at Old Mill. Knowing this yesterday I left all of my cross stuff in my moms car, so that while she was at work I could go and switch from road wheels to cross ones. I was in a hurry after I made the switch, but I wasn't the only one. A driver cut me off in front of the ER, and in order to not hit the back of his car, I jumped a curb, which led to a short downhill and then another taller curb. I guess my curb jumping skills are pretty mediocre, because I hit the second one and was airborne. I had a moment of "Uh oh, here comes the pavement", and then bam! my shoulder hits followed by my head. I picked myself up quickly to see if anything was broken, but it all seemed ok, so I grabbed the bike and walked it back to the car, so that I could change wheels (the front was flat), and go meet Jinks and maybe do a road ride or something. Upon closer inspection the bike was toast though - the top tube was seperated and the downtube was kinked badly. I eventually made it down to Old Mill where Jeff and Jinks confirmed that it was toast . . . . . as I type this I'm pretty pissed - mostly at myself. That bike was pretty cool, and I even had the hat to match.