Mountain Bike, Rochester, Minnesota. Expert Cycling tips. Trails in Rochester, Minnesota. Gamehaven MTB Trails. Eastwood Park Trails.
Saturday, March 6, 2010
What you also see is a couple of spikes into tempo zone. See, if I don't watch it, I actually go into tempo without really realizing it. So I need to watch that I don't go into it. Or when I do catch myself in it (like today) back off (or go harder).
But that's training back off, or go harder.
Friday, March 5, 2010
In that time I've been training by riding my rollers, usually an hour to an hour fifteen per session. In years past I've ridden outdoors by now, at least a couple times. But then in the past I wasn't riding indoors at all. So the amount of hours I've put in this year is much more then I have, and as a result my CTL, ATL and TSB scores are looking much better then in years past.
The only drawback is that I'm afraid that the fitness is short duration/high intensity and not long endurance that I will need to race the Almanzo. Those one hour sessions aren't worthless, but they don't do that much for a 6+ hour ride on gravel.
So hopefully I'll be able to start some Saturday morning rides, and start racking up even more hours, driving the CTL up.
On another note, I'm planning on riding the road bike this year, but that bike is starting to age. Last fall I noticed that there seem to be some delamination going on with the carbon on the fork, as well as a pedal that completely froze, and the normal tires that have worn.
Thankfully my sponsorship with S-family racing has been extended and has included these new items and a helmet too. The team manager doesn't think it's safe to be riding with a 10 year old Giro Boraes. The team was able to secure a fork and Speedplay pedals.
One thing I haven't been able to get ahold of yet, is a pair of cyclocross tires that will fit in the fork and stays of the road bike. It would be great to find a 28 or 30c tire that has some tread to it in a folding bead. I'm not even sure if vittoria cross XN's will fit.
That's all I have time for tonight. Hopefully I can get some more info on training status and riding updates.
Thursday, February 18, 2010
Jaime Oliver's TED Prize wish:
My wish is for you to help a strong sustainable movement to educate every child about food, to inspire families to cook again, and to empower people everywhere to fight obesity.Listen to him. It's important for everyone.
Wednesday, February 17, 2010
Well as I read books like The Cyclist's Training Bible and The Time Crunched Cyclist, it makes more sense to move away from the basic zone structure to one close to lactate threshold heart rate (LTHR) based zones. Now actually getting tested for the lactate threshold point is not something everybody has access to. But researchers have found different ways of estimating lactate threshold. Mostly (for cyclists) by way of doing a time trial.
So if you follow this link to the google doc of the worksheet, on the first page you can calculate basic heart rate zones using the age adjusted method (220 minus your age) or your actual maximum heart rate recorded. Just enter the numbers where it asks and it'll do the rest.
Also on the first page is what I've called the Aerobic Exercise Zones. I'm not sure where I got it from or what ever, maybe it's worth something, maybe not. I don't think I ever used it for anything.
On the second page (Named LTHR Calculator) do the event you want.Or maybe you did a race last year that fits one of the listed events.You can use that or those. Easiest to do at home indoors during winter on a trainer is the 2x 8 minute time trial. Make sure you warm up well before, then go all out for 8 minutes. Recover and easy spin for about 10 minutes, then go all out again. Use the higher of the two values. I did a time trial that lasted about an hour, so I used that score. Whatever you use, enter in the Avg HR column, and the sheet will figure out your approximate LTHR.
If you've done more then one type of event you can enter as many as you've done and see how similar the values are. If they are pretty close use the highest value to figure out the zones. However if some seem really different then the rest, throw those out.
Then just set your heart rate monitor to these zones. Now most monitors, or at least the Edge 305 that I have only let you have 5 zones programmed into it. This presents a problem for the LTHR zones because there are 7. I have 2 workarounds.
1- Combine Sub with Super Threshold into one threshold zone, and combine Aerobic with Anerobic Capicity zones and you're set.
2- Set the five from Aerobic to Aerobic Capicity zones, anything below Aerobic is Recovery and anything above Aerobic Capicity is Anerobic Capicity.
Make sense? If not too bad. I'm no coach or doctor. I really have no idea what I'm doing. I just know what (sorta) works for me. And I just recently switched from the basic heart rate zone over to LTHR zones. But I'm still tweaking it the value I use for LTHR to work a bit better for my perceived exertion.
"Better Together" for Match.com from FriendsWithYou on Vimeo.
Tuesday, February 16, 2010
After the courts said the rules were too vague, the Police Department then sought to change rules, arguing that smaller groups of cyclists were safer and disrupted less traffic.Hmmmm.... Well by that reasoning, smaller groups of cars are even safer. What constitutes a group? Because they are near each other? Never been there but isn't NYC almost bumper to bumper cars most of the time, shouldn't someone have to apply for a parade permit for all those cars on the road at the same time? Part of the point of critical mass is to make the statement that enough riders on the road at the same time is traffic. So how can traffic disrupt itself?
I don't always agree with individuals who participate in CM events, though I don't have anything against CM itself. I think it's crazy to have to apply for a parade permit to loosely gather and ride together. I don't care how much auto traffic it disrupts. (Unless I happen to be driving in that traffic.) ;-)
Thursday, February 11, 2010
I like bikes. And I like to race bikes. So I'm looking for hand outs. But before you toss this email away, please know that I am awesome. I'm sure you are now wondering just how awesome I am. Well wonder no more. Just think of the most awesome thing you know of, and then imagine that thing going fast and doing wheelies. That would only be about half as awesome as me.
Now you are wondering what someone as awesome as I am is capable of. I created the George Forman grill and let him take the credit so his kids can eat. A number of years ago I raced mountain bikes in the tropical wonderland known as Oahu, Hawaii. That is being awesome in itself, but I restrained from crushing the competition by consistently placing in the top 5 in the expert division. From there I switched to road racing and saved Lance Armstrong’s career by remaining an amateur cat-3 racer, and again took pity on the local competition by holding back during most races.
I then wrote the script for the original Star Wars. It was really only supposed to be a one-off movie. But after I let Lucas have it, he decided to add 2 more after, and then 3 more before in the story line.
Now I live in Rochester, Minnesota, anonymously as a web production artist for a world renowned medical institution. Kind of like how Superman works at the Daily Planet as Clark Kent, except I'm real. And much more awesome.
The other day, I figured out the meaning of life, but I realize that if I told anyone the worlds economy would crash because everyone would stop being productive. I also know all the secrets in LOST. All I can tell you is that Ben is misunderstood.
So right now in the Midwest, there's huge growth in free (as in $0. entry fee) gravel road races. Examples of such are the Almanzo 100 (with over 400 riders registered), Trans Iowa, Dirty Benjamin, The Heck of the North, and others. In fact a number of these races have banded together and have an overall series. Pretty cool huh?
Being as awesome as I am, I competed in the Almanzo 100 the past 2 years on a fixed gear rig. Mainly so that I wouldn't devastate everyone with my awesomeness by winning the overall title. Now I'm at a point where I would like to show the world a little more of my awesomeness.
To do this I need a hand out. This is where an awesome bike company like Charge comes in. See as awesome as I am, I do not have a proper machine to do as awesome as I am capable of. The rig I used the last two years is an old late early 90's Specialized Allez, road bike conversion. It is almost awesome enough, except I need wider tires and possibly some gears to truly be supreme awesome.
I saw your Tweet about the prototype of the Freezer and figured that it is truly an awesome machine. So how about letting me ride one, at least for the Almanzo 100 (where more then 400 losing potential customers) will be witness to complete awesomeness of our combination. It'll be like when Prince Adam of Eternia, raises his power sword, yelling "By the power of Grayskull, I HAVE THE POWER!" and becomes He Man. Except even more awesome, and without the stupid Cringer/Battle Cat cramping my style.
In addition to Almanzo, I may unleash my awesomeness at some other races in the series, as well as a number of un-sanctioned grass roots CX races in the fall. Of course I don't want to completely dominate and destroy other riders, so I will restrain from winning everything. But I will display the awesomeness of Charge bikes in a completely awesome way.
So be awesome and let me ride one of your bikes.
Your awesome pal,
Tuesday, February 9, 2010
I stupidly (but pretty quietly) opened my mouth and said "yes you can", only to be totally shot down... "you don't know, you don't have to swim first". At first I was angry at the slight, but then it shifted to just angry... Angry that 'our' culture has become one where anything athletic is impossible. Everything is possible!
What does it take to make others believe? How much would it improve their lives (and the world) if they just realized they can do whatever they f---king want to if they just do it?
The best thing you can do for people like that is to lead by example. Just keep doing what your doing, and it may (hopefully-eventually) open their eyes to the possibilities of what they can accomplish.
It's like bike commuting, maybe just by doing it day in and day out, others will realize that they can do it.
As for the time, most people don't realize the amount of time they really have. It's all about priorities. Training vs playing video games? Training vs watching TV? Enjoy your kids vs going for a swim. I'm not saying ones right or wrong, because I think I watch too much TV myself. You figure if I watch 2 hrs of TV a night, that's 14 hours of week I've prioritized above training or spending directly with my kids or spouse. I say directly because they are usually in the room watching TV with me. But we're doing a passive activity, vs playing a game, studying or interacting together.
I'm not saying it's easy to be an athlete with a family and full time job. But it is possible. In fact most Ironman athletes do just that. Many professional mountain bikers (and US based road racers too) work full time jobs to supplement their 'career' as a bike racer.
Sunday, February 7, 2010
I remember reading about his race with, and loss to Gilbert Duclos-Lassalle in the 1993 Paris-Roubaix, after some dramatic moments under pretty bad conditions. He also led the Italian national team as manager, to a number of world championship wins. He was only 45 (only 5 years older then myself) and leaves behind a wife and 2 children.
Newton's Third Law is wrong: Although it states that for each action, there is an equal and opposite reaction, there is no force equal in reaction to an attack by Gunnar Soroos. Gunnar Soroos rides for Toms Shoes Cycling Team. Gunnar Soroos is so crazy and awesome that he flips out ALL the time. I heard that Gunnar was eating at a diner. And when some dude dropped a spoon Gunnar Soroos killed the whole town. My friend Oprah Winfrey said that she saw Gunnar Soroos totally uppercut some jerkface just because they opened a window. Gunnar Soroos doesn't shop at Costco!!!!!!!!!!!!!!! Gunnar Soroos has two speeds. Fast, and Kill! The main export of a Gunnar Soroos attack is pain. You can control how people can interact with you and your friends. Choose who can see you, who can speak to you, who can hurt you, and who can be ignored.