Monday, September 28, 2009

Head to the mountains

Who might be able to do a mountain ride this weekend?

Bill's Cross Your Heart training/racing

I think this says it all!

Saturday, September 19, 2009

Weekend Riding 19/20

Cross practice at 3:45-5:00

Shop ride Sunday at 9:00. This should be an E/Tempo only ride. 3-4 sprints are optional. 2-3 hours

Jordan's Training and "Racing"

Good to see my teammates are on the mend and trying to regain some fitness. I wish you all a speedy recovery and good training!

I have been doing a lot of MTB riding lately, in preparation for my "racing" scenes for The Potential Inside (look for me at about 5 seconds and 7 seconds in the trailer). We had a good two days of shooting last weekend, lots of technical stuff and a brutal climb, then another day tomorrow with Jeremiah Bishop shooting the race finish. October will be one more weekend with Chris Eatough doing the off-road climb to the top of Liberty Ski Resort. Exciting stuff!

On the road, I've been keeping up the endurance/tempo rides on the weekends with one weekday of FTP/VO2 riding with the local group (3-5 guys, usually). No slouching, last week we averaged 24.8 mph for the entire hour, and I try to push a high FTP pace (about 320W these days) for a solid 15 minutes riding to the meeting place. FTP is still hovering at about 310W.

I'm also teach a couple of classes at the YMCA Mon & Tues, which are comprised of some high-end tempo and threshold intervals. No power data, but HR regularly goes into the 165-175 range during the intervals. Fridays I usually do something different: uphill hiking(15%) on the treadmill, running 10K, or learn how to ride on rollers. I've also added in some work on the back, triceps, and core with weights.

Looks like the clouds are clearing and it's not going to rain - so it's time to get out on the bike and enjoy the cooler weather today! The lawn mowing can wait!

Sunday, September 13, 2009

jeff's training

Still doing the occasional ride on the MT bike, but with out any training goal insight I some times find it hard to stay motivated. Getting back to my peek fitness will be a challenge do to the 20lbs I put on during my recovery. On a positive note I have got back on track with my core work out as well as adding some of the Lance Armstrong strength training to my program. Reading about Steve’s determination as he continues to push forward has helped keep me focused on my recovery. I should get my Road bike back this week, so I hoping to hook up with some of the BWR boys soon.

Saturday, September 12, 2009


Hey guys,
I just wanted to send you a huge thanks for coming out to help. It's great to know that there are people helping out who know what to do (especially Jack and Greg =)). I couldn't have pulled this off without you guys. Bill - thanks for spreading the word and your support. It was great to have you out there!!

See you guys around. Once the baby is grown a little, I will come back out for your long rides.


Running the Race

The day was wonderful. Konrad and I were completely in sinc after years apart. BWR were eager to help this great guy out. Jinksy and I ran the entire registration from 7:00-8:30 when Twister and YoungGun showed and they helped finish last minute reg and run the total transition times. It was awesome to see THAT many people show for the event and Konrad was glad for the help. The men and women came from all over to do the terrain that we use to make us strong.

It is this sacrifice for larger causes that I like BikeWorks Racing SO MUCH. You guys are so willing to drop everything and promote healthy living or random acts of kindness. I was quite proud of our team today and really enjoyed participating. More than 75 racers saw us in action and we never even had to put a leg over our top-tubes!

Great job boys!

Go to Fred Events to check out the results!

Monday, September 7, 2009

Race Support Needed

Gents, our great friend, Konrad, is looking for race help for his big event next Sat. It's an off-road duathlon. He will be commenting below some of his needs. I know this is not possible for some of you, but let's try to make this happen.

Thursday, September 3, 2009

Weekend Riding Sep 5/6/7

Image used without YoungGun's say so!

The Saturday Cross ride, which has been a hit, will be conducted at 4:00-5:30 at Old Mill Park.

Sunday we will do an E ride from the shop. Several have asked if we can begin a bit earlier, so let's do an 8:30 start. The ride will work pacelines, a few early sprints(flat and hill) and a bunch of random discussions about our lives away from cycling. About 2-3 hours and its open for sure.


Jack Sept

Sept 3rd - First post of the month . . . . not much to report because it was a recovery day. Yesterday during training I felt totally zapped. Spent a long time trying to warm up, like ten miles worth. There must have been an element of food poisoning or something in my system, because I kept having to find restrooms every half hour or so. Came home and had a protein shake and a nap, and this morning my energy was back.

Swpt 4th - After a nice boring week of riding alone, tomorrow marks the start of seeing all the other riders! Rode today before and after work. The after work session was cut short when it became too dark . . . . better to make it home safe then ride w/ no lighting. Probably better anyway because cross practice should thoroughly wear me out.

5th - Cross day is quickly becoming my favorite. Today we hit the trails behind the quarry because the park was host to bday parties, cookouts, and general weekend insanity. On the trails Jinks, Bill and I used every log crossing as an opportunity to practice dis and re mounts. I did crash once, which resulted in a bruised leg, but it was nothing serious. After exiting the trail system we climbed the hill leading to Bragg and then did a quick sprint back to Fall Hill Ave, in which I sadly got smoked despite my option of using a 53 tooth ring. From there I followed Jinks up to the intersection of Centerport Pkwy and American Legion Rd, all the while chatting about racing and all. Ran out of water and food and hit the GNC, but hey, thats what its there for. Tomorrow is the big E day ride, and then Monday is up in there air. See you all tomorrow.

6th and 7th - E ride on Sunday. A whole slew of people showed, and it was good fun and conversation. Someone watching might have observed that the race season mentality was still there because the last quarter of the ride was a little faster than usual. I fought Joe for a KOM but during which a sports car shot down the hill . . . after not seeing half the guys I prayed that it was a flat and not an accident. Went back to see what was up . . . just Greg flatting. Went back into town where I tired to coerce everyone to come and ride a little but more, but only Ken and Joe agreed. We rode down to River Road and hit the short and long hill. That was the first time I've ever ridden with other people out there. Kinda strange. Ken set a good pace up the big hill, and from there we went back downtown.
Labor day ride - Only Joe and I showed at the shop. We called Ben to see if he was still coming and ended up meeting him down in Stafford. From there we fought a headwind up to Centreport Pkwy. Continued down to Truslow, then back downtown and onto the campus. Joe was the most happy there, and told me because of all the females he planned to enroll soon. Heading to Cowan it began to drizzle, but the sun came out as we once again headed down River Rd. The plan was to go all the way down this time out onto Harrison Rd and back into town. As we hit Spotswood Furnace Ben said he needed to go back home, we split there. I guess I got a little carried away and underestimated the miles . . . my bad. Joe and I traded pulls back, getting in a nice Labor Day ride.

Sept 8th - Rode with Gus after work. Tried to call Jinks to see if he was commuting or anything, but no answer. I wanted to ride the longer course that we did this time last week, but time intervened and we hit a course new to him but familiar to me. Wish I could give a more detailed report, but I've got to get some sleep.
On another note, is anyone planning on getting the swine flu vaccine?

Sept 9th - Good ride with Jinks. We linked up at Mortons at 530 for about two hours. The headwind was so strong as we were heading out that a hurricane or tornado would surely materialize. This made things hard, as did the fact that Jinks was riding really strongly. Heading to Truslow he was pulling nonchalantly at 28. After the hill on Truslow I caught my second wind, so the remainder of that road and Centerport were not so bad. We chatted for a while, then crossed Rt 1. With the wind at our backs we traded pulls quite smoothly. I told him that the practice would be good for when I hit the big leagues (Cat 3), and he reminded me that there would be 3/4 races too. All in all it was a good day bc I wouldn't have braved the winds with so much gusto without a partner.

Sept 14th - After a long weekend I went for a recovery ride on the cross bike. Now really seems to be a period of limbo - road season over, cross not here for me yet. The chill is starting to come back into the air, so I'm enjoying it while it lasts. Sorry for the boring blog post - I'm pretty beat from everything that is going on.

Sept 16th - Rode to work in the morning and felt fine. Had to deal with some real goons during the day so I felt pretty zapped after work. Had to ride home and check the mail, and then back to meet Jinks to do a jog. I stopped at GNC to kill sometime before I met Jinks . . . . it was then that I really started to crash. The whole weight of everything since the century seemed to invade my legs at once, and I regretted at that moment having to do anything else physical. But I gave my word, so I left the comfort of the massage chair and headed down to the park. Jinks showed about 10 minutes later, and we did a slow jog around the cross course, all the while discussing the possibility of hosting a race. Its funny - I thought the jog would make me more tired, but instead I felt invigorated. I should change up the routine more often . . . .

19th and 20th

Cross with Jinks and Bill on Sat - I showed late and had just enough time to join Bill in some VO2 max exertions over by the playground. If I had any hangover left from my date the night before those reps burned it right out. Bill had to leave shortly after 8 or nine punishing reps, so Jinks and I did a few laps slowly around the course and then shot over to Centerport Pkwy. Jinks hit a gallon jug sized pothole before we left and went down, but was ok. I was scared when I heard him yell out and fall, but he tucked and rolled pretty nicely.
Sunday was a nice E ride with Ken, Bill and Andre over a totally different course. Highlights included a dirt/gravel hill KOM, sprints down to the Potomac River, and what short stints on RT 3. A good E ride overall because of the relaxed pace and spontaneous choice of course. There was alot of talk about burritos and Chipolte towards the end, but I hit GNC and called it a day.

21st - Decent ride today. I was too lazy to change the speedplays back to the cross bike, so I rode the road bike one last time til the weekend. Figure the cross bike is that heavier so I'll gain a little bit more strength over time. Kinda anxious to do a cross race too - just to see if I get whooped or what. Plus I'm trying to get ahold of this "Transition" video Jinks was talking about . . . funny how you can get motivated and want to train after watching skilled people do their thing . . . . until then I'll be on the green bike, killing time and staying out of trouble . . .

23rd - Felt so much stress today I thought my head would explode. The remedy wasn't to get mad and lose my temper but to ride. Started off on the green bike, but midway through I had to switch. Once on the Lemond I made a beeline to GNC to check out what I could get for free. After getting a couple samples and meeting a new female employee, I headed off towards the park. Col. Ed was leaving, so we rode together over to Bills, where he and Jinks were outside admiring his newest carbon framed tool. Even though it was dark I was impressed - made my bike seem like something from the Caveman days . . . .

24th - Today I felt like a barely charged battery, fading in and out. There was no real plan when I set out, and was going hard for the first half of the ride, but I faded quickly coming back from Centreport Pkwy. Why has it been so hot the past two days? Seeing the pavement shimmering in the distance only served to remind me that I would need more and more and more water. Water is easy to come by - a refill at any faucet or hose will leave you in good shape, but I was lacking nutrition too. I thought that some meal replacement stuff I bought would be sufficient . . . . not really. So I rode hungrily to the only spot where I can get free stuff besides home, had a protein bar or two, and then decided against pressing on. Had there been a cot and shower at GNC I would be asleep now . . . .

25th - I was falling asleep at work so I elevated my feet and did some pushups . . .. it was quite an eye opener! The stamina seemed to be there, but having not stressed my upper body for so long will surely leave me sore tomorrow.



Pain is an every day companion, but it also means that I am working. Each therapy session now includes more exercises and more weight added to the workout. On non-therapy days I am cleared for a full 25 minutes on the stationary bike, ten minutes backward walking and some isometrics. Yes I said a full 25 minutes! On the pro front, Cancellara is a stud, Evans (Cadel that is) may not be the total loser I thought. The other Evans? Let his last picture post speak for itself.


We are starting to cook with gas! Although my pedal stroke is ridiculously bad, I am able to push the pedals on the bike at therapy around in what some would consider a circle. we have added additional exercises including leg presses. (I was laughing at the weight levels, but they would not let me do more.) The Dr. says I am structurally sound enough to go after some hard work and only limited by the amount of pain I am willing to take. I could say my pain is only limited by the amount of medication I can take, but then where is the fun in that. My goal is to do an October ride with BWR. It should be no different than usual, slow and off the back! Keep posting and let me know when and where you are racing.

Therapy is starting to take on tones of training now. Work on weight machines, squats and core work using a ball (think Cyclo-core). Albeit the weight levels are low and the squats are against a wall, but it is a start. The work combined with the pain factor put me on the edge of exhaustion. A humbling experience, but in a way the challenge keeps me asking for more. Perhaps it is something else learned from cycling with BWR.

Is going backwards progress? It is when you are on a treadmill. A new exercise today as I slowly walked backwards on the treadmill. This works the hamstring which is what is needed to keep the leg aligned properly and to get full extension. I will admit that after the leg raises, isometrics, stretches and e-stim, I am pretty tired. It feels like I am learning to walk again. I can't imagine what Ed went through with his hip. It is great to hear from the therapists and others in the community, "Hey, I saw your teammates".


Went back to the full set of exercises and a new EPO version of the Frankenstein leg. This time, halfway through the e-stim muscle contraction, the current increases so that the muscle does a hyper contraction. Freaky watching your leg contract so hard you can see the muscle tissue. Post workout swelling was not too bad. Rest day tomorrow and back at it Friday.


Swelling is still an issue, but the work continues. Following some joint manipulation (and I'm not talking the canibus variety, although that may help with the pain) I did the Frankenstein leg. That's where they attach electrodes to the muscles and set the machine to fire off every thirty seconds. As the machine fires you add your own muscle contraction as you do a leg lift. Recovery is much like training in that it is all about the quads!

Bill stopped by to show me the Fisher Cronus, sweet, and just the motivation I need to stay on track.

9/4/09 Had my knee drained of blood today. Weird watching as the Dr. filled several syringes. It has been a long couple of days, but the pain is finally subsiding and I can start again on the isometric exercises.

Two steps forward five back. After a great day of therapy on the knee, it decided to go wilson on me (swell up like a basketball). Less than three hours after walking crutch and limp free I was reduced to full crutches and in the worst pain yet in this whole ordeal. Time to HTFU and get this thing moving in the right direction again.