The Weekly Report

This week the weather has both cooperated and frustrated. It's been cold, but not snowing, so at least the roads and paths are clear. Unfortunately it's also been gray, which really de-motivates me. Give me sun and I can drag my body out the door no matter how tired I am. Gray skies mean extra shots of espresso and an extra shot of will power to layer up and get outside.
To add to that on Wednesday I made the drive to Boulder to catch the Wednesday Worlds 'Cross ride. It's basically an informal race that many of the top riders in Boulder use to get faster. It starts at 8 AM, so it was an early morning. But traffic and some bad luck meant I didn't get to Boulder until 8:20, so I missed the ride! Riding on my own my legs feeling like heavy noodles, so it may have been a good thing I didn't make it.
This week I'll just be racing on Saturday. I'm definitely starting to wear down from my longest 'cross season to date. My top end is going and more often than not my legs are fatigued. Cross demands a level of snappiness that only a committed rider can provide. Last weekend my legs were dead during the drive to the venue but somehow they felt OK when we started. I guess that's what pinning on a number does, to quote the great Jens Voigt, "I tell my legs to shut up and do what I tell you!"
In a stroke of some luck this weekend the weather looks great. Cold, but not snowy or wet to create the muddy conditions of last week. I don't mind the mud, but when every pedal stroke is an adventure it kind of takes my motivation out. That's likely due to the fact that my technical skills are poor but my aerobic conditioning is high. I guess from now on I can only hope that mother nature is on my side!

Muddy Mayhem

Yesterday was the coldest, wettest, muddiest and most frustrating race I've had to date. I was tired, but looking forward to racing with some top guys, and believed I could have a good result. However some unfortunate timing along with more of "that's just racing" luck came together to create a tough day for me.
The race was in Fort Collins, about 90 minutes from home. The Cat 2/3 race was at 9:45, so it was an early morning. The first hard frost greeted me as I packed my gear in the car. We took the straight shot north on I 25 arriving right on schedule.
The venue was by far the biggest I've been to. This being a stop on the US Grand Prix it had it's own little village of sponsors, vendors and food stops. The atmosphere was great even if I could still see my breath. I found registration, grabbed my number and headed back to the car to bundle up and hit the course.
Twists, turns, off camber U turns and a few straight aways made up the loop. The ground was frozen solid underneath my tires, making a bit nervous. Hitting the deck is never good, but with the ground this hard it would be a much harder impact. I got the lay of the land and rode back to the car to continue my warm up on the trainer.
Changing into my skinsuit and knee warmers I geared up for the tough race ahead. The temperature had risen to around 30, and with no wind it was really pretty nice. Classic 'cross weather! Mentally I was in a good place, ready to be aggressive but not overly amped. Sitting in the corral waiting to stage seemed to drag on, but soon we were all in neat rows nervously tugging at our gloves or adjusting our shoes. Then we were off.
In the first 50 meters on pavement I had both decent and not so good luck. I was in the top 12, but then the rider to my left veered over so I had to check up. This cost me some crucial spots heading into the first corner. From my days as a BMX rider I know how important that first corner is. Get there clean and your day is much easier. Come through near the back and it's a dogfight to the front.
As we hit the course the usual argy bargy was taking places. Guys leaning on each other, trying to get the better line, trying to move up. It was the usual chaos but at least no one went down.
Then the real chaos began. In the hour between my riding the course and the race the temperature had risen just enough to thaw out the frozen ground, creating a muddy, slick as ice mess. Any attempt to really lean into a corner and your front wheel went out and down you went. This happened in front of me a few times causing me to lose my momentum.
Quickly I realized the race was getting away, but there was little I could do. The course was littered with guys sliding out, even on the straight flat sections. As we rode our tires filled with mud, making traction even more hard to come by. Any time you lost momentum and tried to gear back up the tires just spun.

Slipping and sliding was the name of the game. Photo: C. Johnson

Through many corners I had to unclip my inside leg to ensure I wouldn't go down. I tried to focus on the riders ahead of me and work on catching them. Through the grassy sections I powered along as fast as I could to make up some ground. By the third lap I knew I was well out of the top ten and since I had no rhythm, nowhere to just unleash the legs I was pretty frustrated. As the laps went down I vascillated between trying to hammer and just not caring.
The coolest part of the course was the stairs run up. I've seen these on some of the more professional courses, but never had the "pleasure" of negotiating one. Pretty much they put a large stair case with about 10 steps in the course followed by a short flat and then the ramp down. It's pretty fun if you get it right, but screw it up and you can really hurt yourself.

Running up the stairs was one of the coolest parts of the race. Photo: C. Johnson

When it was all over I finished in 20th, just inside the top half of the field. Given that I am a Cat. 3 rider and our group was a combination of Cat. 2 and 3's I was surprised I was that high up.
My bike was covered in mud, like everyone else's so I washed it off a bit and went for a quick cool down spin. The clouds had rolled in and I was getting really cold really quickly so I spun back to the car, changed into some jeans and a puffy jacket and watched the rest of the racing. Thankfully the "All You Care To Eat Pancakes" guy was out, so for $5 I filled my belly.
For the other riders the course dried out and actually got really fast. I was blown away with how fast the pros, women and men, were able to ride. Cyclocross racing is truly a skill all it's own.

The bike looking a bit dirty post race. Photo: C. Johnson

Weather report

The weather has finally changed, and drastically. Reasonably warm mornings have been replaced with frost and light snow on roofs. The roads are still clear so it just means more layers before heading out on the road or trails. Getting dressed to ride in the cold definitely requires more thought and time, and bad decisions have greater consequences.

Bitter cold air bites at my face, hands and feet. Windproof layers are a must. The cold and numbness slips into my feet and hands. Sometimes my hands sting, then they warm up. Handling the bike is awkward, my hands wrapped in multiple layers. Trying to manipulate the small click button on my iPhone is impossible so I choose my playlist wisely.

The wind bites at my exposed face, focusing my efforts. The days of riding just to ride are done, every pedal stroke has a purpose. The cold keeps my mind from wandering, I'm focused on what needs to get done. In this, the cold is a benefit. It toughens my mind and reaffirms what I get out of pushing my body. I know that down the road I'll think back to these cold days and know that I've put in the hard miles and have the toughness to get through it.

But this is Colorado, next week may bring the warm fall weather back. In past years I've had days in January riding in 50 degree sunshine. I'm hopeful that this winter will provide snow where I want it, up in the mountains, and keep it dry below 6,000 ft.  You never know so I'm prepared for anything.

On Sunday I'm lining up with the big boys. It's a major race, part of the US Grand Prix of Cyclocross, in Fort Collins. They are combining the Cat 2 and 3's, so I'll be thrown in with guys much faster than myself. I don't mind that, you only get better by racing faster guys. It's going to be cold, it may be muddy or wet, but either way I'm going to be ready to give it all I have.

A long weekend of racing

Racing hard at the Castle Rock 'Cross Race. Photo: Courtney Johnson

This weekend I tripled up my racing calendar. I had thought about doing this all week but left it up to how I felt on each day. In the end Saturday was a complete bust and Sunday was a mix of more bad luck followed by a great race.

Saturday I raced the SchoolYard Cross in Boulder in the 35+ category. I'm only 33 but because of A.C.A. rules I qualify for that category. The 35+ is often a very competetive field with many old pros racing. This isn't sandbagging by any means!
The course suited me well with a mix of flats to power on and turns to power out of. I had the extra boost of a new set of Mavic R SYS wheels thanks to Mark at Mavic N.A. The bike and wheels were dialed in and I felt great.
At the start I got a decent start, not great but in the mix. By the middle of the first lap I was around 10th and moving up. Halfway through the 2nd lap I had moved up more and was in sixth or seventh. Then I felt my rear tire going flat. My stomach sank as I kept riding along hoping the tire would hold for the rest of the race. Seeing 4 laps to go I knew I would need a new wheel. There went any points! Adding insult to injury, my spare wheel had a wider rim than the R SYS and my rear brake was rubbing for the final 30 minutes. It got so bad I got off the bike twice and even did the last lap with my rear brake completely undone.
To say the least I was disappointed, angry and tense. I wanted to throw my bike and start cussing, but instead I fixed the brake and spun easy to cool off. After some time I was calm and just came to terms with the bad luck.
Sunday I woke up ready to race again. This race was in Castle Rock, just 20 minutes from home. I had been thinking of racing twice in the day, the 35+ category at 9:45, then the Open 3 category at 3:50. With that much time between the races I decided I would bring my road bike too, race the first race, then spin on the road bike, then race the 2nd race. I wasn't sure of my plan but I wanted to be ready if I felt really strong.
Warming up at 8:30 I could feel Saturday's effort, but I also felt powerful, a good sign. I had raced on this course last year and it is a mix of bumpy straights, tight U turns, pavement and even some whoopdy doos! I was ready to go hard from the start.
Once again a bit of bad luck would kill my chances of a good placing. The start of the race was on a small patch of pavement leading to the course. The racer in front of me missed clipping in his pedal and the field went by me. Instead of being 8th going into the 1st corner I was 18th, and the front of the field was pulling away. I tried to get back up early but the course was really tight and passing was very difficult. I worked hard to keep passing racers all race long, eventually settling for 13th place. Not what I wanted, but I didn't flat!
At this point I decided I would race the Open 3 category just to see if I could do it. I quickly changed into my road riding gear and hopped on my Tarmac to spin around for close to two hours. I could really feel the racing in my legs but the spinning felt good.
I stopped at the B and B Cafe in Castle Rock and ordered pancakes with bacon and eggs. It tasted absolutely delicious, just what I needed. From there I spun back to the course to meet up with Courtney, who had driven out with Shane, who was racing in the Cat 4's, just before me. I changed back into my cross gear and got back on the 'cross bike. My legs still felt good, but when I put out a big effort my legs ached.
At the start I was just hoping to get a chance to race my race and not have any bad luck come my way. With the sun starting to set the 20 or so riders lined up ready to go.
This time I got a good start and got into the first corner in the top ten. I was ahead of the chaos and in a good spot. Rolling through the halfway point of the first lap I had moved up to 6th in a battle with two other riders. On the next lap the rider in front of me dumped it on a tight and loose U turn. I got by him, barely, and kept hammering. I had another rider right on me and a few others just ten to twenty seconds back. The next three laps I lead, all the while being chased. The other riders was technically stronger than me and better in the corners, but I could still power away on the flats and paved sections. Going into the last lap I knew he would make a move. All I would have to do is cover his attack and get by him on the last paved section before the technical turns at the end.
Sure enough, during the first part of the last lap he went by me and I just sat on his wheel. We stayed that way getting to the pavement where I again conserved energy by sitting in his draft. The course had a slight uphill at this point before making a hard left back onto narrow single track trail. I knew I had to get by him before that section if I wanted to stay in 3rd.
With 50 yards to go to that point I stood up and hammered on the pedals. My legs screamed and felt like they would split, but I got by him. I put in one more acceleration hoping to seal the deal. During one tight corner I could see the rider behind me and he had pretty much given up. All I had to do was ride safe and take third, which is just what I did.
I felt really good with the effort and outcome. Of all the races I thought I'd do well in I never thought it would be the last of three in 24 hours. I'll take it though! I also got a medal and 20 bucks for my 3rd place, so that was an unexpected bonus.
Next weekend I'll only race once, in Fort Collins. It's a big race and promises to be super competitive so I'm resting up this week and giving it one good go!

My Tabata Intervals

Here is a quick screen shot of what my Tabata intervals look like. Tabata intervals are done as 20 sec. all out, 10 sec. rest, done 6-8 times. I usually do 2 sets of these with 5 to 10 min. of easy spinning between. The goal with these is to increase your maximal power output and teach you how to "GO HARD" when you really aren't recovered at all.

These are great for cyclocross since during a race you're either on it full gas or setting up a corner. You never really get a chance to fully recover, unless you want to place last. Mentally these are great since you have toput your head down and go even when your legs are telling you in no uncertain terms to stop.

The 1st bout was done with the all out 20 sec at 425 to 450 watts and an average of 315. The 2nd bout was mostly the same but some corners on a few efforts lead to lower wattages then I hammered the final 2 efforts. The 20 sec. efforts range from 410 to 520 and I averaged 330. Overall I'm pretty happy with those numbers. Vo2 Max efforts need to be a minimum of 3 minutes long, so at 3:20 I just got into that arena.

I finished this ride with 4 x 1 minute all out uphill. This is an effort I used to do at the beginnig of a ride as two rounds with 5' spinning easy, then I'd go ride tempo for an hour. This was two years ago and I would push with everything I had to keep it over 400. This day, after lots of all out efforts I maintained 473, 410, 408 and 410, so I was really pleased with that.

This type of training is very different from what I used to do, long steady rides where I was never really out of breath. Doing these types of workouts has boosted my power, aerobic threshold and has helped me realize what GO HARD really means.

Cat. 3 racing, welcome to the jungle!

I prepped for the pain, the hurt of racing to the limit for an hour. Mentally I was ready to dig, physically I was strong and the weather even cooperated with sunny skies and cool weather. The only problem was that I was moving up to the Cat. 3's where the field was bigger, the quality higher and the speed faster.

The course today was outside Boulder at the FlatIrons Mall of all places. It sounded corny but the course was long with a mix of tight corners, slick grass and some fast flats. After riding the course a bit I chose my tires (knobby up front, slick in the back), decided what to wear and got onto my trainer to continue warming up. I did some quick spinning and big gear efforts getting ready to hurt. After downing my customary Double Latte PowerGel I headed off to the start. With no call up I knew I'd be starting in the middle at best. When the start of the race is super important like it is in cyclocross this makes the whole race a come from behind effort.

My rad skinsuit and caffeinated PowerGels helped me go faster! Photo: C. Johnson

 My assumption was correct and as we took off I was in the middle of 80 other racers flying into the first corner. It had been awhile since I'd experienced what that was like and I was happy just to get through safely. When we finally hit the grass it was carnage. The left hand U turn backed the field up and guys were falling everywhere. Many riders, including myself, hopped off the bike immediately and got to running. Re-mounting the bike I tried to make up ground and not let any riders by me.
Feeling good I tried to put in some efforts on the flat sections and not get caught up in the crashes.

The grass was well worn from previous races and it was super slick. All high speed corners became a gamble and even if you stayed upright you could still be taken down by the guy in front of you. On one fast downhill left turn three guys stacked it right in front of me. On a slow U Turn with an uphill I was riding it clean when the guy behind me fell and put his shifter into my rear wheel. When that stuff happens there's just not much you can do.

Then I felt my rear tire going soft. It wasn't an immediate flat so I continued to ride it for two more laps. I could feel the tire getting softer and on the off camber sections I thought it was going to roll right off. I yelled at my friend Shane who was in the pit area giving me bottle hand up that I would need a wheel when I came back through.

The course was mostly slick grass and off camber U turns that wreaked havoc on the field. Photo: C. Johnson

 I rolled into the pits where Shane had gotten a girl from Mavic, who was providing neutral support, to help with the change. Unfortunately she fumbled it a bit and it took almost 30 seconds when it should have taken 10. Not that it cost me a victory or anything, but it was annoying none the less.
So I rolled away ready to just go as hard as I could. I quickly glanced at my watch and saw we were only 25 minutes into the hour. I was determined and now I had some clear space in front so I could ride my own lines.
Finding my rhythm I was on the edge of going too hard and just hard enough. This was my first time racing for an hour, in the Cat. 4's we only went for 45, so I was worried about that extra time. I was surprised at how well I was feeling late into the race. Recently I'd begun using PowerBar's newest product, Beta Alanine. It is a pill that helps clear lactate and allows you to go harder and keeps your perceived exertion level down. After a month long loading protocol of 4 pills a day I am now in the maintenance phase and am really starting to notice it's effects. While my heart rate was pegged at 165 and up (above what I normally see) I wasn't gasping for air or feeling like I would pop at any minute. This kept me motivated to get the guys I could see ahead of me.

Trying to ride hard the whole way. Photo: C.Johnson

 In the end I was happy with my effort, even though it put me in 40th out of 59 finishers. Without the puncture and the wheel change I could have been higher up, but I don't delude myself into thinking it cost me a win or podium.
For my first foray into the Cat. 3's I had raced hard and put out a strong effort. I'll be racing again next weekend and hope to have a better result, but if I can look back and be happy with my effort that will be enough.

Back at it

After a long hiatus, both from writing on this blog and from racing, I'm back. Three weeks spent traveling, Iowa, Hawaii and S. Dakota, took me away from my racing routine. I did get in some good training, especially in Kona, but no racing. In shorter, harder races like cyclocross race shape is very specific and if you haven't hit that top end it stings when you get back at it.
Last Sunday I finally raced again and came in a disappointing 7th. Not to whine, but I didn't get a call up (meaning you get to start up front) due to the race using Colorado Cup points and not ACA points. Starting from the mid pack the top 3 to 5 guys were gone by the first lap. I played cat and mouse with some riders for the better part of the race riding anywhere from 6th to 11th. Overall it was an OK day, but if I had started up front I think I could have been top 3. Oh well.
So with another week of training I decided to make the leap (sorry for stealing that SRAM) and move up to the Cat 3. This means faster guys, 15' more race time and starting from the back is guaranteed. The wise move would have been to wait another weekend as this weekend's race is in Boulder and will attract all the top guys. I guess I don't see the point in trying to dodge guys if I moved up, so bring it on. I'll need all the caffeine I can get, but I'm looking forward to it!

The cycle

Winning a race feels great. Putting in the hard work then having it pay off when it matters feels great. The flip side to that is getting out of bed feeling like an elderly man. Aches, pains, soreness, and general fatigue is also part of the training. It's not fun, and it makes me wonder why I put my body through the wear and tear.
Some days it's all I can do to drag myself outside, and most of the time it takes a large amount of coffee. Then I get out on the road and that stiffness goes away. In it's place is the smooth feeling of my legs coming alive. As I turn circles and my heart starts to pump my motivation shoots up. Some of my best rides have started out with me feeling super tired then coming around.
It's rides like that where I learn to suffer through the hard part of a race. During every race there is at least one point, usually many, where you're just suffering hard and your legs want you to stop. If you can get through that point on your own, when there's no one else around you can do it when the race is on.
The more you do this the stronger you get mentally and physically. At times I even look forward to those efforts because I know that they only make you stronger. The next day you may wake up feeling stiff and sore, but you get out the door and start the cycle again.

Another win!

It's true what they say about winning, it is addictive. After taking my first victory on Saturday I was hungry to repeat that again on Sunday. I knew I'd be facing a bigger and probably more competitive field and I was looking forward to it.
I woke up a bit sore and stiff from Saturday's crash but I wasn't nearly as bad as I thought it would be thank goodness. With my race not going off until 2:45 I had plenty of time to get some things done. Last Sunday I cleaned our kitchen floor thoroughly and had a good race, so I repeated this ritual much to Courtney's delight. We hit the road at noon for the short jaunt to Golden.
I watched the pro's race, did my warm up, changed out tires for more grip and lined up to start. The weather was super hot, we set a record in Denver of 96 degrees, not quite 'cross weather. I drank a lot of PowerBar Endurance and water to keep hydrated and cool. After some good spinning and getting the heart rate up it was time to start lining up.
Since I was one of the 1st to register my low number allowed me to be in the front row, a big key for 'cross starts. Just like my days of BMX, getting to the first corner in first place is huge. Our start had us ride through a field, make a U turn around a soccer goal, head back through the field and then hit the course. It was going to be chaos! With 30 seconds to go I heard Court yell at me to get a good start, thanks for the advice!
I did get away cleanly and hit the U turn about 3rd or 4th. Coming out of the corner we all hit the gas and as we entered the first hard right turn on a narrow dusty track I was in 3rd. Job well done. Ironically the guy in 1st was a rider I destroyed on Saturday. He had lead early then faded badly. I got around 2nd place and sat right behind 1st. In a loose turn he bobbled it, forcing me to clip out and lose momentum. I was lucky though because we had a gap to the field so only 2nd place got by me. I was back in 3rd and worried that the slowish pace would allow the field to catch up. I made a decision to get by both riders and go hard. On a long straight I pulled to the left where there was really no line, just bumps, hammered hard and took 1st.
As I came through a double barrier section a spectator yelled that I had a gap so I poured it on and was never challenged from there. Being out front with a comfortable margin I could pick my line and be a bit cautious. With yesterday's crash still in my mind I took some corners pretty slowly for sure.

Me out front, 2nd and 3rd way behind!

Crossing the line in 1st was awesome. I really didn't expect to win since the field was bigger and had more experienced riders in it. One rider, the guy that beat me in Copper Mtn. last week got a terrible start and finished 5th. I knew that the start was key so I was really happy to have pulled of the hole shot.
Next week I'll be racing in Boulder on Saturday for sure and maybe Brighton on Sunday. Saturday should be big with all the Boulderites coming out to race. Again, I'm looking forward to more competition and fighting it out for the podium!

Taking another victory!

A race of firsts

Today I raced my 2nd cyclocross race of the season in Co. Springs. While 80 degrees isn't quite 'cross weather, you take what Mother Nature gives you. The course was dry, loose and mix of some wide open flats a few stretches of pavement, some not so technical barriers and super sharp corners. I felt good warming up and was gunning for the win.

Clearing the barriers (some pros hopped this)

As we lined up for the Cat. 4 start, there were only 10 guys racing. I was bummed about this because the bigger the fields the more points are available for upgrading. Again, you have to take what you're given.
The start was at the bottom of a paved hill before turning 90 degrees onto the course. I got a good start and was 3rd going into the first corner. I got by 2nd place and kind of sat behind 1st for a bit. I knew I was more fit than he was since I was stronger on the short climbs so I passed him and took the lead. Half way through the 1st lap we hit the wide open flat section. This is just your typical multi-use trail and you could really get moving. There was one turn that while not too sharp was tough because the path was loose, the speed was high and there was no banking.
I lead into the turn then before I could blink I was on the ground. My front wheel had washed out and I hit the deck. The 2 riders immediately behind me passed as I was getting up and re-mounting the bike. My left shifter was bent, but other than that the bike was OK. My shoulder and hip took the brunt of the impact but there was no break, just torn skin.
Looking up I could see the 2 riders were still well within reach. I put the hammer down and before we came back through the start/finish I was back in first.

Taking my first victory

I rode steady, and certainly a bit more cautiously, but still managed to pull away. I lead it home for the victory, taking my first victory ever along with my first crash. It seems ironic, but that's 'cross for you.
After my win I visited a very nice EMT who cleaned out my road rash with some iodine and scraping. It didn't hurt nearly as much as she told me it would, so that was another plus.

I won $15 to Chipotle and some valuable upgrade points for my effort. Tomorrow's race should be larger and more competitive. I just hope I'm not too stiff, but I'll give it a go.

Post Race medical attention

Another weekend of racing

The cycle of weekend racing continues this weekend as I race back to back cyclocorss events. On Saturday I head to Co. Springs, then on Sunday I'll be racing in Golden. That's what I love about these short 45' races, you can do them back to back, they don't take up the entire day and yet you wake up Monday knowing you put some work in.
I still have to get used to these short all out efforts but I'm getting stronger every time I go out. On Wed. night I went to Golden for a 'cross practice session. The guys at Green Mountain Cyclery set up the course they'll be using on Sunday so we could pre-ride it. The turnout was big, about 50-60 guys, and we did a few hot laps to simulate racing. This is great practice since you get used to having the other riders around you, the stress of passing/not being passed and having to execute. It's like a hard interval workout without having to think about it.
Hopefully all this extra work will help me this weekend. The goal is to go super hard from the gun and just hold on. That strategy is something I would never do for Ironman or most events really, but it's time to try a new tactic and take that risk!

Copper 'Cross

Sunday was my first cyclocross race of the season and I couldn't have asked for more. The race was at Copper Mtn. and was not too technical. Only 2 dismounts, one for a barrier and one for a set of stairs we had to clear. Other than that it was hard packed, bumpy and rocky.
I got a great start and was 3rd through the 1/2 of the 1st lap. The 1st place guy stacked it on a slow corner, 2nd place got tangled up and I passed them both. Coming through the start line in 1st was pretty cool and very motivating. 2 laps later I was passed by the rider who had ran into the 1st place rider on the 1st lap, and I tried to stay with him. I bobbled one section of the course though and he was gone. In the end he put about a minute on me, and 3rd was a minute behind me. This left me 3-4 laps to hammer, work on riding smooth and try to push the envelope of my handling skills. I finished in 2nd, my highest finish in any cycling race!


Monday I was a bit sore, but after an easy 1:45 spin my legs were feeling good again. I wanted to go hard, but I know better.
Today I decided to ride up Deer Creek Canyon and felt really strong. I think the super hard efforts I had to put in for the Steamboat Stage Race really had a great training effect. I'm feeling super strong right now and look forward to racing hard the next few weekends!

'Cross racing begins tomorrow!

While most of you think this time of year is known as Fall, many cyclist call it 'Cross season. The funny looking bikes, jumping on and off the bike and leaping over barriers has started. I've been on my cyclocross bike 5 or 6 times, have already improved my mounts and dismounts and have set up my schedule for the season. It will be heavy early on, then a break through October, which is really the heart of 'cross season but I am traveling 3 weekends in a row, then back at it for November and maybe early December.
Tomorrow's race is up in Copper Mtn., so it shouldn't be too hot. Cyclocross was meant to be run in cold, wet and possibly snowy conditions, so racing in the heat and dust can be brutal. I am hoping that my fitness from the 4 day Steamboat race and that my new found skills will carry me to the front.
Either way it's going to be fun!

Steamboat Stage Race, Done and Done

My world ends three feet in front of me. My mind screams at me to just stop pedaling, pull over and give my legs a rest. How I am still moving forward I don't know. It's me and 5 other riders and I know that if I lose the shelter of the group for one second my world will explode. Courtney is behind me in the car leap frogging ahead to take pics, maybe I could just jump in the car. I try to push the negative thoughts out, but I don't have the energy to spare. My legs continue to turn over automatically, but with no purpose. Thankfully, mercifully, no one attacks. Earlier I felt strong, like I could pull away from anyone, now I need all the help I can get. I remind myself that I am out here of my own volition, no one made me sign up. I take in some fluids and throw down some energy blocks I stashed away in my jersey pockets.
Somehow my legs start to come around. I am pedaling circles again and the power is returning. With the surge in my legs comes a big boost to my morale. I've suddenly gone from dead man rolling to taking longer pulls up front. With each mile I feel I am getting stronger, I am taking the energy from the other riders and using if for myself.
Our group splits on the final climb, I am in the final three. I grab for my water for one last drink, another rider attacks. I jam the bottle back in the cage and go after him. He holds me off to the line, but I was coming up on him fast. I cross the line exhausted but happy from the effort. I went to the brink, my mind tried to sabotage me, but I kept it together and fought to the line.

This Labor Day weekend I labored at the Steamboat Springs Stage race. The 1st day was a time trial, the 2nd was a circuit race, the 3rd was the road race (where the excerpt above occurred), and a crit race finale. Stage racing places a new set of demands on each rider. Recovery, pacing, tactics and a positive mind are all needed. I enjoyed having to mark riders, keep track of time bonuses, know who is in the group, who is up the road and who has been left behind. It brought a new element to each day.

Each morning I woke up tired, sore and groggy. I used everything I could to get my legs ready, coffee, espresso laced chocolate bars and more coffee. What was most difficult was getting my mind ready to race. The mind knows what's ahead, the pain and effort to come and it doesn't want to acknowledge it. Simply focusing on getting organized is hard. You know you need to focus, but your mind isa foggy mess. But once you throw a leg over the bike, clip in and start pedaling it all starts to come around. The adrenaline gets flowing again and pretty soon that fogginess is replaced by a singular focus to achieve. The transformation is acute and fun to go through. Amazingly it happens the same every day. Fatigue and tiredness is replaced by energy and alertness, if just for an hour.

In the end I took 5th overall and placed 4th in the final crit, my highest crit finish ever. I wish there were more stage races on the calendar but the logistics make them hard to pull off. Next year I will certainly highlight this race and go for a big result.

More racing

After running with Dean, I needed a break. My legs hurt (thankfully I had no blisters) and my head was tired. Fortunately it didn't take me long to come back around and within a few days I was back on the bike, which is good considering I am racing a 4 day stage race in Steamboat this weekend.
The race starts with a time trial on Friday, has a circuit race Saturday, a road race Sunday and finishes with a criterium on Monday. It will be a lot of hard racing for sure.
I like this style of racing since it is a mix of endurance, speed, power and the ability to recover from each day's effort. I did my first stage race earlier this year, thought it was only 3 days. I finished 5th overall so I'm hoping to at least equal that in Steamboat.
Courtney will be there to take some good photos, except for Sunday. She is running 5k on Sunday to get her own workout in.
It should be a fun time for sure and I'll do my best to keep you updated.

My day with Dean

Here is a link to my article on running with Dean Karnazes for 24 miles during stage 3 of the TransRockies.
http://running.competitor.com/2010/08/features/do-you-know-the-ultramarathon-man_12544

Running with the UltraMarathon Man, Dean Karnazes

Yesterday I ran with the UltraMarathon Man Dean Karnazes. The GoreTex Trans Rockies is a 6 day, 113 mile run through Colorado and runners run in teams of 2. This year Karnazes is running each leg with a different person. Dean has run 100's of marathons and ultramarathons. He has written two books, UltraMarathon Man and 50/50, an account of his trip running 50 marathons in 50 days in 50 different states.
I was chosen to run with Dean by GoreTex, the sponsor of the Trans Rockies, and it was a great time. The course was gorgeous and the weather was perfect. Many runners wanted to talk with Dean, get their picture with him and just be around him. I am writing about it on Competitor.com and will have the link up on my site when it's up. For now, here is the maps and info on our run.

A long hilly day.

My long, hilly ride included hitting 11,990 ft. twice as I went up and over Loveland Pass.

This topograph shows my mid-week power ride. 48 miles with 5400 ft. of climbing, and all of that at 45-55 RPM's to work on leg power. These are important rides as I work to get faster for the 4 day Steamboat Stage race on Labor Day weekend. Plus, the weekend following that is a 92 mile road race, with some dirt sections and a summer biathlon (run/shoot and bike/shoot). Lots of racing still to come!

State Road Race Champs..OUCH

Sunday I pummelled myself racing around the Air Force base chasing a victory in the state road race championships. The course was three laps of a 9 mile circuit that featured a long steady climb, one short steep pitch and lots of fast, flat roads.
We started off at 8 AM, early and COLD! It was about 60 degrees with dark grey clouds and the continuous threat of rain. Thankfully there was little wind though as I heard later in the day the wind became a factor.
No one had really ridden the course so we didn't quite know what to expect. Most of us figured the first lap would be easy, but when we turned left and headed up what turned out to be a deceptively nasty long climb that hope was shattered.
I was cross eyed just trying to stay in the top ten. There was a little break between the riders, which was  a good thing. When we finally crested the top we had a fast downhill to some flats to recover. That was short lived as we hit a short, 200 meter, climb that just hit you when you were down. The rest of the circuit was fast. To my surprise quite a few riders caught back on the group and when we turned around for the 2nd lap we were a big group again.
Just like the 1st lap, the group split again up the hill and I was all out staying in touch. This time on the flatter sections some of us worked together to keep the pace up so the group wouldn't catch back on. I took some pulls at the front to do my share of the pace making.
When we turned for the third lap we were down to 12 or so. I knew it would be decided on the hill so I prepped for that. Unfortunately it didn't work out for me.
With only 200 meters to go to the top I cracked, Hard. All the gas just went out of me and I knew I was done. I looked back and saw a rider coming by me. I used him as a pacer and put in an effort to bridge up to him. I actually passed him at the top and at this point I was only 15 seconds back of the group.

At the front of the group

I hoped to catch back on and when the rider I had just passed went by me I should have jumped on his wheel and followed him, but for some reason I didn't. He went for it and ended up catching the group.  I was left in no man's land with no hope of catching back on. 12 guys working hard are no match for a lone rider.

So I checked behind me and saw a small group of three coming. I tried to hold them off to the end, about 3 miles, but they caught me with about a mile to go. I jumped in and drafted a bit to recover. We played some cat and mouse games and in the end I was beaten by only 1 rider in that group, and finished in 14thHad I stayed with the group I wouldn't have necessarily won, but I probably could have been 8-10th. As it was I took 14th. Not bad and I wasn't upset with my effort. I raced aggressively, didn't get caught in the back and was just 20 seconds short of sticking with the top guys.

Riding hard

 

 

Sprinting for 13/14th place.

I was pretty tired afterwards and after a quick spin to warm down I was still freezing. It was barely 65 now and the grey clouds were getting worse. I piled the gear in the car and we headed to Morrison where I had a great breakfast at the Red Rock Grill. Strawberry French Toast with eggs hit the spot!
Next week will be interesting for sure. I may do a crit race on Sunday, but that will be a last minute decision.

More intervals and too much rain.

In preparation for Sunday's race I've been working on my top end speed, which means intervals, which means pain. Going all out at 9,000 ft. is uniquely painful as you just can't breathe, even when you back off. Oh well, it should make me faster.
What doesn't make me faster is getting rained on. Yesterday I walked out with my riding kit on and saw some dark clouds so I grabbed my vest. I told my wife that the weather was a bit sketchy so I may be giving her a call to pick me up. 10 minutes later I was getting rained/hailed on! Being still so close to home I just chiefed it out and got home as quickly as I could. Through the rain and beads of water on my shades I saw Courtney driving up the road looking for me, but I was literally 1/2 mile from home. How nice was that?! Thankfully the weather cleared later in the day and I was able to get my hard day in. Later in the day I went for a short run, and despite perfectly blue skies I got sprinkled on! This time it was warm and nice, so I didn't mind it at all.
There was a cool meteor shower at night to boot. From our driveway we saw 6 or 7 meteors in about 20 minutes. With no street or town lights they really showed up against the dark sky. My neck hurt after awhile and I had to go in, otherwise I would have slept out there and watched them streak across the darkness all night. 
Today I just took it easy and went for a nice spin around Lake Dillon. The weather cooperated fully with a nice bluebird day. The legs felt good and I am definitely ready for Sunday!

Intervals hurt!

With the Co. state road race championships coming up this Sunday I figured I should do some top end work to prep. That meant going out on the road bike and hammering myself for short but very painful intervals. Three minutes doesn't seem too long, but it's an eternity when your legs are shouting at you to stop being an idiot and your eyes are crossed. At one point I thought I saw the Devil on the road laughing as I pedaled ugly squares.
After doing the intervals I still had the long uphill grind back home and it wasn't pretty. It reminded me of something Mike Pigg (one of the best triathletes ever) said to me once, "what doesn't kill you makes you stronger, but I was always worried one of those workouts would kill me." Mr. Pigg knew what he was talking about for sure.
Of course I also decided to go for a run before dinner. With such an incredible network of trails literally in my backyard their pull is constant and strong. It was only 45', but after the morning bike session they felt sluggish. That didn't stop me from enjoying running through the trees on a perfect evening.

Courtney at the benches

We finished off the day with a short hike to a cool bench to take in the sunset. We just sat there taking in the sites and sounds. We saw every crow in Summit County, a fox and a few dogs along with their owners. It was a great way to end the day for sure.

A stump with tags of lost and loved pets

A day off, but some adventure

Today I woke ready for a day off from any kind of activity. The weather cooperated with my plans by pouring rain and staying cloudy most of the day. This made staying inside and getting a bunch of administrative work done.
I did take advantage of a short break in the weather to get a little fly fishing in. I can't really call it fishing, it would be more accurate to call it casting. Not only did I not catch a fish I didn't even see one. Oh well, it was still fun to get out.

Two Pass Sunday

The weather was sketchy at the start, but it stayed clear all day!

Rolling out the door I knew I would be riding long, but I wasn't exactly sure how far I'd be able to pedal. The clouds were low over the Ten Mile Range, so I headed along south along HWY 9 to Breck to keep them in view. I ended up going over Hoosier Pass and dropped into the little town of Alma. From there I turned it around and rode back up and back home. Along the way I thought about going up Loveland Pass to make it a 2 pass day. This is a little challenge I had been thinking about for some time. I figured I'd make that decision on the way back home. It took me about 3 1/2 hours to get back home and I was feeling decent so I just refueled, re-applied some sunscreen (you can never have enough is my motto) and rolled back out.

I couldn't pass up on the challenge and I headed east up Loveland Pass. I love the view of Mt. Cupid, Grizzly Peak and Lenawee, especially when the sun is out. So I suffered up the pass, at times wondering if I would make it. Fortunately I did top out, and for some reason I decided to drop down to Lovealnd Ski Resort and ride back up. That decision was easy, I didn't have to think about going all the way down and getting back up, I just had to roll over the top. That split second decision puts me in a spot where if I want to get home, I have only one option. It's like riding on an out and bike course, you don't have to decide about coming back, you only have to think about how far out you go.
I actually felt decent on the way back up. This is probably because I knew that once I topped out it was all downhill home.
The ride was just under 6 hours, much longer than the 4 I had thought I'd be up for. Sure I felt like death walking through the door, but a quick shower, some PowerBar recovery drink and stretching made me feel a lot better!
Here is the route and all the relevant info!

Today's Random Adventure

Today I mixed up a trail run with a road ride just for a change of pace. Looking at the mountains I want to get on the trails, but I love the long stretches of roads out here in Summit County. So I did the only thing I could think of and did both. I started with a trail run from the Willow Creek TH, somewhere I'd never run before. I knew I would be headed into the Gore Range, which is the only east/west range in the country I've been told. The trail was narrow with some rocky sections and a few log bridges. Soon I connected to the Gore Range Trail and Mesa Cortina Trail, both of which I've run and know. I chose to run a short out and back along the Gore Trail before turning around. Somehow I got lost coming back and descended down a dirt road. As I came back into the neighborhood I looked back to see a sign in big letters saying PRIVATE PROPERTY, NO HIKERS, RUNNERS, HORSES! Ooops!I ran the last mile along the road and back up to my car. After wolfing down a PowerBar I changed into my riding kit and was off.
I didn't have the legs for climbing so I rode along HWY 9, which is the flattest road in the area. I did some hard intervals along the way and by the end my legs were toasted. Back at the car I downed a lot of water and PowerBar's recovery drink.
I had a Garmin Edge 705 that I am testing along with me and the box below shows where I went and my heart rate, power, etc.