Sunday, July 31, 2011

Priorities, Commitment

It's been said many times, but I'm seeing making riding a commitment to my training working. I find myself riding when I might rather do something else at that moment. It comes from a commitment to long term goals. It's that commitment that pushes me to ride when I'm tempted to skip a ride. I know I'm either building or breaking a habit. My commitment to the habit of riding is greater than my desire to take a break. Making riding a priority means I say no to other things.

I was at the DMV three times and really wanted to be done with it at one point, but riding was a priority, so I said "no" to another trip to the DMV and went for a ride. It worked.

Wed. 7/26: 34 @ ?, Sat. 7/29: 20 @ 13.9, 24 @ 15.9

Sunday, July 24, 2011

Getting Serious about Losing Weight

I noticed in the mirror that there's weight to loose without harming muscle. Clenching various muscles and stabbing, I see flabbing. I saw something like 183 at the beginning of the month and hope to have made some progress (1 lb/ week) on Monday's weigh-in. I'm working harder at a commitment to ride 100 miles/week and not consume extra calories. I don't drink sugar-laced Gatorade and I don't insist on eating calories burned after a ride. I didn't really gain weight while training, but I really didn't lose anything. The rhetoric that you need to eat to recover may be over blown when you consider individual differences. My friend Ken struggles for every calorie and will lose weight if he's not careful. I do a little better and to actually lose weight, I have to focus on not eating and continuing to ride.

Awesome End to the Tour de France

Cadel Evans with Andy and Frank Schleck: a Schleck sandwhich on the podium. Contador fell too far behind while Evans motored coolly along. Great acceptance speach from a man who had a long road to the podium: he thanked the hosts in French. very classy.

Sunday: Double Lollipop 34 miles, 16.2 mph

Wednesday, July 20, 2011

morning double lollipop: 34 miles, 15.9mph

I took a dinger on the way home at the highline canal. I was expecting a car to send a clear signal and come to a full stop. When the car kept crawling forward after
having seemed to slow, I panicked in that lower-brain way and stopped. But I couldn't
get out of my new pedals fast enough and down I went.

Notes to Self:
- loosen the springs on the new pedals
- don't expect cars to stop. To them, "Yield" means slow down and grease it avoiding any collisions.

Sunday, July 17, 2011

Top 10 Signs you are not ready for the Triple Bypass

* you have not ridden Vail Pass
* you have not ridden Vail Pass and Loveland Pass
* you think you are strong for having survived Ward and Super Jamestown on the same day
** try it with 20 miles in between on a hot and humid day where the Peak-to-Peak is at 12,000 not 9.000 feet
* you have not ever averaged 17.0 mph on anything


* you haven't completed the Copper Triangle
* you haven't failed the triple before
* you haven't ever ridden a simple Century
* you are being passed, a lot, on climbs to Ward
* you haven't ridden enough to either lose those 20 lbs or to realize what is to be gained by doing so
* You are so new in to cycling that you post a blog about it and the epic challenges your are attempting

The Triple is hard. It is not for beginners. There's not even shame involved in trying, but really, it's no Elephant Rock or MS-150.

34 miles, 17.0mph, Cherry Creek to REI

first time to average 17.0mph

I met a couple, hauling ass, on the trail. The conversation started when the woman, following her partner, commented that I did just as well crossing Evans as they did navigating the flooded bike trail underneath. I commented on her Triple Bypass Jersey and discovered they had ridden it too. When I asked which day, she replied "both". Very friendly folks, but they didn't stick around for long. I couldn't keep up. BTW. The guy was wearing an Alp D'Huez jersey. Alp D'Huez, the hill the tour went up again just two days later.

Monday, July 11, 2011

Notes for Next Time

Train Harder
Anyone who makes it will say it was not that bad. They've put the trauma out of their minds. The ones who don't make it will say it was really hard. Either is worthless advice. Find out in detail how much they were riding. Especially avoid advice on later climbs based on a single-day, single-pass ride. They get harder as the day wears on. Knowing that you can do a hard pass or two is not enough. You need to know that you can do many hard passes at altitude: Loveland pass tops at 12,000 feet.

Schedule
- start at 5:30
- crest Vail Pass at 8:30, 3 hours slightly slow (2.5 at 40min/1000 feet) 25 miles climbing 3500 feet
- make the Nordic Center in Frisco by 9:30, stop and eat, 15 miles down and flat
- crest Loveland pass by 12:30: 18 miles, 2.5 hours (2 hours at 40min/1000 feet) climbing 3000 feet
- Loveland aid station by 1:00, eat
- Idaho Springs by 2:30 (23 miles)
- crest Juniper Pass by 5:30 (3500 feet, 45min/1000 feet is 2:38 or 5:08)
- done at 6:30, in 13 hours.


It's not just being able to climb at 40min/1000feet, it's being able to do it for the third time in one day with another 40 miles mixed in, at altitude.

Sunday, July 10, 2011

Post Mortem 58.4 miles, 5:30 over 6:45, 10.5 mph

- If you are planning on finishing the triple, you really must get up to 100-150 miles/week.
If you can hack Ward, Super Jamestown and then Ward again, on the same day, you'll live.

- really, do what they say, don't change equipment that last month. My new cranks are 2.5mm longer than what I had been riding. I had never done a serious hill climb with them, and I suspect the lack of exercise on those played a part.

- if you are getting passed a lot on Ward, you will get passed on the triple. There are a lot of very fit riders out there and this ride is for them. Going from lard-ass office worker to triple conqueror takes flawless, dedicated training. The problem isn't just riding that much, it's organizing your life so that you can ride that much.

- started training in January weighing about 183 lbs. I weigh that much now. It's not that I haven't lost fat, I just haven't lost more than I put on.

- you don't need 4 water bottles. The support is good. Take two.

- the leg coverings, raincoat and long-fingered gloves were worth it. I though I missed my tights, but the leg coverings, insulated, were nice to have.

- Gu chews seemed to work well, though I have wicked gas now.'

- The new bike's geometry is nice. The longer cranks seems to be nice, but without a lot of training on them, they may have contributed to premature pain and quitting.

- The 34x32 gearing on my SRAM Apex was awesome. A lot of riders passing me were on the same cadence, but only had the 34x28 available from an Ultegra compact double crank. They rode faster. Lucky for them, they had the muscle (and youth) to support it.

- I was amazed that my el cheapo tires, the ones that came with the bike, survived as well as they did. I considered another set of Gatorskins, but didn't make time.

- be careful when listening to someone who found it an easy challenge and offers confidence in the face of weekly climbs to Ward. The numbers tell part of the story: you should be able to complete three climbs to Ward in one day. The part they don't tell is the mileage in between the climbs, and the altitude. It's not about attitude, it's about riding , plain and simple, lots of hard riding.

- I died on the climb out of Dillon: This is where I died. I was on pace to do this in 3.5 or 4 hours. I started the climb at 10:00 at about 9100 feet near the dam when I stopped to take my leg warmers off. I stopped again to switch gloves, and again to peel my shirt and grease-up. The under shirt was comfortable, but the stops add up. I might get some sleeves next time. There's another stop on the Vail Pass climb there where I put my leg warmers on that could have been avoided by starting that way. I stopped below the A-Basin base around 10,500. 1500 feet should have taken an hour when climbing near Boulder from 7000 to 8500.


So, thus ends six months of training. Muscle gain but no weight loss. Stay tuned as I try to tackle that goal now, without the fear of losing muscle crucial to climbing those passes.

Ride Day

My riding partner and I decided it would be better to ride separately. He makes stops work for him. I make relentless progress work for me. It's an organized ride, so there's no issue of not finding help if you need it. Volunteer course marshalls were posted at the turns so you knew where they were and the local police were at the larger intersections directing traffic. The State Patrol patrolled the route. They were pretty friendly, throwing a thumbs up as a question and flashing a
slight grin in response to a thumbs-up reply.

Mandy and I woke up at 4:45 in hopes of being out before 6:00, possibly 5:30. I had set up coffee and showered the night before, so started eating breakfast. Mandy beat me to the coffee machine switch. Getting dressed was easy as I had laid-out my clothes, equipment and various salves: Butt'r, sun lotion and lip protection. I put a few things away and Mandy drove me down to the starting area. Other riders rode that mile, but it was cool to have a ride. As I started off,
Mandy headed back to the room for a few more winks (?) and to pick up and check out.

The ride out of Avon was wet,cool, and humid. I managed to keep a very low pace, saving my energy. I caught a picture of the steamy ride:




I rode on stopping every hour or more often to get some liquids and GU chews down. I didn't want to dehydrate and I wanted to try and maintain glucose and glycogen. I started out wearing a long-sleeve althletic undershirt and just cycling shorts. After an hour, I pulled on some leg covers as I expected some cold on Vail Pass. The leg covers are great. They are easy to get on and quite warm. I stopped at a high spot on the way up;



The trail goes from the North side of I-70 to the south side here. When you come out from under I-70 and look East, you see a very steep hill. After wondering about the "really steep spot on the way out of Vail" that I'd heard about, I knew where it was. As with other sections on this ride, there was too much going on and no place to stop for a photo.

Near the top of the pass was a view that came with a stopping point. I think this is Black Ponds.




The ride down vail pass into Summit County was absolutely fantastic. Partly because the pain of climbing was over, partly because of the small rush of having conquered the first pass, but mostly because it's just pretty. I wish I had a helmet cam. Of course, this was another section where there was no place to stop safely and take pictures. The trail is narrow and the riders moving quickly.

I had texted Mandy at the top and she replied that she was waiting near the dam road in Dillon. I followed the trail, bypassing the stop at the top of Vail Pass, to the stop at the marina in Frisco. I called Mandy and she clarified her location. I grabbed half a bagel. Having drunk 2 bottles at this point, I filled one with Gatorade.

The ride through Summit county is pleasant, though not as nice as the ride in from the top of Vail pass. It does, however, offer spots to stop and take pictures:




We crossed the flat part of the County and started up to Keystone, Arapahoe Basin, and finally Loveland Pass. I stopped on the way up a few times to peal my undershirt, my long fingered-gloves as well as my leg covers. I chugged water each time and ate GU chews at least once. It's a long climb. As I had climbed 2700 feet followed by 2200 feet or more ( see the post on climbing Ward and Super Jamestown) in one day, I expected to do well on this climb as the two pair compare well, and we were very strong after the Ward-Super Jamestown climb. It must have been the elevation and thin air. Loveland Pass is nearly 12000 feet, Vail Pass is 10,600. Ward and Super Jamestown climb to only 9000 feet or so. It could also have been the increased crank length on a bike I've only been riding for three weeks. In any case. the higher I climbed, the slower I got, the more painful my legs became. I eventually stopped short of the A-Basin Ski area, but within view of the Palavacini run.



I really wanted to summit Loveland Pass. After a rest, I got on the bike and tried again. The pain in my legs included my hip flexors and hip joints. Like a NASCAR racer with an engine problem that can't be fixed, I knew the race was over. I called Many for SAG at mile marker 221.




She was waiting for me at the Loveland Ski Area, on the far side of the pass. She had to hike back to the car and come over the pass. She found me easily and we headed on down into Summit County and took I-70 through the tunnel and headed for home. On the way, we saw that the rest of the ride wouldn't have been all that nice anyway:


Trip to Summit and Eagle Counties

Mandy and I had booked a room in Avon months ago. We had been toying with the idea of getting some altitude exposure in Summit county, but only got serious about 3pm on Friday. I managed to get a room at the Village in Breckenridge for $120, just hours before arriving. The chamber of commerce has a lodging line that rocks: 800 553 8549. We got organized, got out the door at 5:30, and were sitting in the bar at Mi Casa before 8pm. I had a burrito like none I've had in Denver for quite a while. With the ride two days away, I allowed myself two beers. Mandy had Chili Reno (sp?!) and G&T. It was fun both remembering past visits and watching the new (younger?) crowd there.

The next morning we checked out. I had left the bicycle in valet storage and we locked it up on the bike rack.


We were on a quest for some Butt-r which I realized I had forgotten. We took some pictures of the runoff on the way:




We found some breakfast worthy of a tourist town. I had a bagel with spinach and eggs. Mandy had a plate of potatoes, eggs and bacon. Everything except the bagel were cooked in a microwave. Chewey eggs. On the way back we noticed the moisture that's been in the are for a week or so was up to it's tricks again.



We headed to Avon.

After getting lost on "guy navigation" we broke out the map and found the hotel. It's an OK place, but didn't scream to have it's picture taken. Apparently they've had enough bad experience with guests bringing dirty and greasy bikes into the units that they asked for a $250 deposit and loaned us a sheet to use to protect the property. It was big enough to have underneath the bike as well as drape over it so chain grease wouldn't get anywhere, nor would the tires scuff anything.


We walked to the grocery store for provisions. I'd heard some stories about the rest stops in the triple (long lines) and though a loaf of bread, peanut butter and jam would be wise to have. We got some corn tortillas, ham, pico de gallo, and an olive tampenade for Mandy. We also bought a soft-sided cooler with built-in ice-packs to keep it all. I finally found some aspirin to treat a headache that had been bothering me since we arrived in Breckenridge the night before. I thought the lower altitude of Avon would cure it, but it didn't. Avon is at 7000. Breck is at 9600. Though I bought baby-asipirin, a handful of them did the trick.

We walked around and found a pub for dinner. I had bangers and mash. Mandy had fish and chips. We listened to a woman play guitar and sing a lot of older songs with a slightly slower tempo. Good singer though. The bar tender wouldn't put the tour on because "all you get is a yellow jersey" whereas in baseball you get a fancy ring. It started raining while we were there, so we stayed for a while. I managed to hold myself to a single beer: Smyithwicks. Mandy had G&Ts.

We got back to the room and I organized things for the next day. We watched some show that's not quite as cool as Iron Chefs, and then saw a real episode of Iron Chefs. I fell asleep during the weather.

Friday, July 8, 2011

Last Training Ride? Lollipop 24 miles, 15.2mph

Too much going on last week for a moderate ride. I replaced a switch housing and switched on the right handle of a motorcycle (now sold). My legs felt the work of crouching and standing for a few hours. The ride today was slow, a little sluggish, less so as it wore on.

There was a huge thunderstorm over Denver last night. It dumped 3 inches in the area and turned the streets into rivers. Cars were stalling out in the deeper water and traffic was a mess. It took me over an hour to go 4 miles. To be fair, I wasn't sitting in traffic waiting to follow lemmings into too deep water. I did that once and parked the car on higher ground for 20 minutes while the rain let off and the water levels came back down.

This storm started about 3:30 and rained hard for almost two hours. The weather reports yesterday (Thursday) suggest much better conditions for the weekend. I wonder. It was humid out today and there are already large clouds outside today at 1:30.