January 16, 2014

Thursday Rant 1.2

Right, so....I rant on Thursdays and I'm real creative so I even have a numbering system. Yea, it's real easy first number is month, second number is week. Now, about that rant...

The continually evolving rant format I'm considering a kinda list thingy....well, anyway, let's try it out. How about a top five this week, and they may not actually be rants...

5 (1) - The rise and fall of Chinese No Name Frames and on Being Italian. For a couple of years I was very anti-brand name bikes. I figured it didn't make much difference, I was fast on most stuff (hey, it's my blog, I can be fast if I want) and there was no way I was dropping North of $3K on a bike. So I bought a couple of 'em....road and cross. Actually the 'cross bike was totally rad...well made and durable. I rode and race it all over the place for a couple of years and it was faultless.

The road bike less so, but that was mostly due to the "Fondo" head tube as it set me about 3cm's higher than my previous Tarmac. I was content

I got a bike to test this week. A very Italian bike. It changed my life.

It's so stiff and fast, small and lightening quick. Totally pro - so pro in fact that it belonged to a classic Italian PRO who raced it around Italy and stuff. The thing is, it made me once again appreciate the quality of a fine bike and a fine build. I am having so much fun ripping around on it that I can hardly wait til tomorrow...I'll do a write up on the ride soon, but in the mean time it has rekindled my love affair with going fast on a nice bike...not content.

4 (2) - Guests. My friend Adam came to visit this week - he's here for a month. We're doing a little training camp while he's in town. Actually, I'm just trying to keep up with his training camp, but it's all good. The thing about guests is that they are a great way to reconnect with what you lost. Last year was tough and I sorta lost my way in the milieu of life upheaval. Having Adam here gives me a path back to some of those things that bring me happiness. So, we're gonna ride and have fun, snack and drink beer...and it's just part of my 2014.

3 - Stuff you can't do...yet again hours have been wasted watching people do stuff you and I likely can't.




Ok, it's after 11 and I'm tired....all that ripping around. So, I'm going to sleep...but hey, I made 3!

January 14, 2014

Camp Started Today... and Airplane photos too!


Camp started today - well, in as much as my friend and athlete Adam Carr arrived in town yesterday and we've committed to riding a LOT while he's here, it's a camp to me!

Here was todays ride:


Of course one of the coolest things was picking him up at the airport because I got to see these awesome little models of truly cool and famous aircraft. The stories of each didn't really photograph well, but as I understand it they are part of a collection originally housed at the Nut Tree Restaurant, but recently acquired by the SFO Museum - they are each a very unique aircraft and amazing to look at






Beechcraft




This one may be my favorite...so elegant!


It's estimated that over 90% of all military pilots up to WWII trained in the Jenny!

First plane to fly coast-to-coast non-stop!


The Weekend Lookback

Ahhh, the weekend!


US CX National Champs - bet it was fun to be there. I had some friends win, and it sure feels nice to cheer them on, even from 1500 miles. It may be a myth of FB, but it seems that one can connect more easily with their periphery - people that are casually acquainted or important, but if you want to reach out to them - done. There's probably some ruling or edict with regard to contacting those who don't want you to contact them, but that's not this...

Clinic - I mentioned the clinic on Friday. Saturday we had 15 riders show up at early o'dawn thirty to rip around as a team. Overall, a massivley productive time for coaches and riders, at least I hope. From sod:

 To pavement -


these guys were in the gutter, sliding around and learning to talk to each other. Honestly, it's fun to rip around on the gutters - but the scrimmage component it the fun stuff. Though still a work in progress, I can see a nice potential for running race scrimmages as a stepping stone to tactical accumen.

From there I happened across the Silicon Valley Tri Club's Annual shin dig...completely by chance. Upon entering, who'sfirst person I meet? Carin the President, we won't discuss why she was the first I met, but she was funny and fun to talk to for a few minutes....gotta drop that tire pressure though girl! 90-100 tops on a 25mm rim!
Keep It Real, Carin
Old school - 120psi for ride around tires? Nah, roll lower and reap the handling benefits and ride comfort...trust me on this one.


Sunday morning dawned crisp and the drive to Early Birds jumped off with the Vincent Black Lightning song:
if nothing else, jump to about 3 minute to see the solo....nah, spend the 3:00 to listen....

That was the start of my day! It only got better from there...though cast as "Really Rad Rider", a  racer wanna be who had no real role, was seemingly farcical. I did enjoy the riding around and watching he different groups working on their skills.Of course the Chipotle after was great while catching up with Chris from JAM Photo..who's work is quite good!


From Friday to Sunday it was a whilrwind of serendipity and fun...can't wait to see what this week brings...





January 10, 2014

Januay 10th - Today I Thank Gawd That's Over

I've been pretty solid on the blogging thing so far, logging something on or about every day this year, but I'm pretty glad to end my  experimental "Today I...." blog headers ...it was an experiment that became a bit tried after the 4th or 5th iteration. So, from here forward I'll have to come up with actual titles for my posts!

I haven't ridden yet, but I have been super productive - largely on the heels of a Johnny Cheetham's FB link about procrastination - hey, that's me!

I thought I might conduct a little trial of the theory today...except I didn't want to do whatever it was they suggested. Something to do with Forests and Playlands.

different flow, flow...
So, tomorrow I have a SWEET "Advanced Racing Clinic" with some local speedsters. I've done a bunch of these and they are always fun, lasting the better part of all day. We bring out the moto, a batch of cones and drills, break out the keg and go to it...

This of course requires planning and diligence to pull off without seeming inept, an ass, or both. Which of course I had done none of until about 3 O'clock today. I think the article called it my "Distraction Monkey" or something, but the truth is I had procrastinated so much stuff that I had a list of DEADLINES bigger than Curious George could overcome and his buddy "Anxiety Monster" called from the cab on the way over.

That's when something interesting happened

See I think those of us who are procrastinators are really just misunderstood hyper freaks who simply seek the comfort inherent in the flow state that ass kicking brings us.  When I get after getting after my insolence I feel driven, directed and seriously Zen moving through the process, along with intermittent terror and dread.

It's not that I just get the little doodads from storage for the face-plant drill, or send the pre-event email (late and quite abbreviated though it was), it's that I'm focused on the process and planning the days events to try and have the best learning experience, the most fun, and the least flow interruption possible.

It's basically the same state of mind I'm looking for when I ride. Things just came together nicely. I didn't have to stress too much, just pull the right levers, catch the chutes and enjoy the process. I'm pretty sure the Gin & Tonic at 630 helped too. I'm not done - far from it actually, but it'll be cool...

ok, more pictures next time if you like that sort of stuff...


January 9th - Today I Rant

Ok, this is pretty sordid, but here goes...

The rise of vaugebook has ruined the World. Honest to gawd, by the time I finish catching up with all the posts about cats, anti-semitism, Chris Christie, Obamacare, Guns and Ducks and the perils of texting while driving, I've wasted hours of my day when I could have easily wasted them playing video games or riding.
A small sampling of recent random stupidity - most of which I laughed at out loud btw - 

FAT BIKES

There is a battle royale brewing in the FatBike vs Anit-FatBike Universe! First, The - I'm pretty much sure self titled - "Angry Single Speeder" wrote an accurate, well researched  and insightful investigation of the trend on MTBR.com, which I'm too lazy to link too, but not too lazy to steal a screenshot from - which I don't think is illegal so here goes:

For this he was roundly praised (yea, I posted this 'cause I was first to comment, twice..):

it was a solid stance...BUT THEN A RETORT from the wise guys over at Bike Rumor, specifically Zach Overholt (who I don't know, so I can't really pick on..except he likes fatbikes). They even went as far as offering a social conscience at the end - see commentary for extra hilarity (gee, wonder if a lawyer was involved)!

And of course there was a chorus of supporters - thereby affirming the idea that people tent to read and comment on things that support their original position, rather than those that do not:

This one pretty much answers itself if only because A.S.S is much funnier, and fat bikes suck...

CX NATIONALS
Then there was CX Nationals - lots of great racing the past couple of days, but this cracked me up:
A couple of these fellas seem a bit high-strung for single speeders - secret gear? WTH is secret about your gear choice on the STARTING LINE? Anyway, the guy who won seemed pretty good natured and easy going...good on him.

Shout out to Mo Bruno Roy and Henry Kramer for their big wins!!

POLITICS AND OTHER STUPIDITY
Of course there was any number of political upset today ranging from Chris Christie's debacle...which surprisingly I have not heard referred to as "Bridgegate" yet (yet), to the antisemitism rampant in the world of education as dutifully explained by Charles Karuthammer, who does a great job of re-arranging and ignoring facts to frame his argument that any questioning of the Israeli Governments treatment of the Palestinians is both antisemitic and misses the opportunity for even greater condemnation of countries like Syria and Iran (who do way worse things of course). Why are these boycotters picking on a democratic US ally? So unfair to question bad policy....but I can't really say anything about it or I'm being antisemtic, rather than just anti-Israeli Government policy, a narrow thread to navigate it seems, so I'm gonna skip right over it...

With 2 minutes to spare....whew, I feel better.....I think I'll try this again next Thursday!













January 08, 2014

January 8th - Today I Missed Colorado


USAC Cyclocross Nationals is going on in Boulder this week - CX Mag has the full coverage you seek - and after looking at some results I wish I was racing! Not that I should be racing...I shouldn't, but racing - specifically Single Speed CX - is really really fun! Congratulations to Mo Bruno Roy on her win (she's a TRP Brakes sponsored athlete and an all around great person). Scott Chapin, Ibis Buy Cell team, Tim Cannard and a host of riders from NorCal threw down some results, as did those Colorado speedsters...which got me both wishing I was racing and feeling a little sentimental too.

If NorCal is my home now, Colorado is where I'm from. I was born in Denver and lived in the fabulous suburb of Arvada through Junior High. Arvada was the site of the first Gold discovery in the Rocky Mountains. It's also the home of Dirk Pitt creator Clive Cussler and, according to Wikipedia, is the birthplace of one Karl Rove. Things you didn't know!

From there I lived for a year in the little town of La Veta Colorado - very small (600 people at the time) with something like 11 in my Freshman class. So small we played 8-man football, had no stoplights. It sits at the base of the Huajatolla (wah ha toy ya) Mountains (Ute translation: "Breasts of the Earth"), also known as the Spanish Peaks in the Southern part of the state:
Spanish Peaks - via wikipedia - just over 13,000 feet
High School was spent in Colorado Springs - home of the Olympic Training Center, Pikes Peak, and more conservative Christian organizations than any other city! I locked into cycling in the Springs and the 1986 World Championships, held there, played a substantive role. I remember running into various teams trying to acclimate - most were cool enough to let us tag along, but alas we never saw the Italians (Moreno Argentin won on a freezing day). The closed my high school earlier this year.

I graduated from CU Boulder (Go Buffs!), but started school in Ft Collins (CSU) for the first year and a half.  I remember chasing Randy Whicker and a bunch of his AC Pinarello team around on the Wednesday ride - so hard and fast! Ft Fun hosted a finish of the Tour of Colorado last year - Sagan won...

Boulder....ahhh, Boulder. I spent a lot of time in Boulder in my early riding days...it was the place to go. We'd shoot up and do the Saturday ride - a sweet little jaunt that heads north to Carter Lake at unreasonable speeds, often including a longer loop out to the Frontage road of I-70.

strava offline - map coming!

Hard riders lived in Boulder, still do of course. It was an honor to be in the mix on the BusStop Ride, The Saturday Ride and many others. Great road riding was largely lost in the floods this fall...but I know Boulder County will be back. As to CX Nats - the course looks pretty good, the scenery amazing, and the talent about as far up the food chain as you'd expect. If Boulder wasn't so impressed with itself it would probably elicit a little bit less of a "hurl" response in me...but then again I was never one of the cool kids anyway. I do miss the riding though.

January 07, 2014

January 7th - Today I Ate

New Year - New Me, or whatever...I weighed 175 pounds on Jan 1, which is seemingly my new set point unfortunately, so I downloaded a "fitness app" - "My Fitness Pal" to be specific. I can track all sorts of stuff on it..mostly food intake and exercise. Well, I'm lazy so getting me to log stuff is probably a challenge after about three days. Truth be told it's been a challenge until today and I'm not all that confident about tomorrow...

Anyway, I have some staples in my diet, like most people, and being somewhat health conscious I think I do a pretty good job of managing my intake/expenditure (well, clearly not as I added 10 pounds pretty early on last year and haven't gotten rid of it yet)...I'm sure my caloric mix is right in line with that long-standing gold standard of 60% Carbs (CHO), 30% FAT (FAT) and 10% Protein (PRO, novel eh!?).

So for kicks, let's look at how some of those staples stack up

The Infamous Matt-Muffin! This is a total favorite, had one today....I eat it almost every time I'm doing a long ride, it just sets the day off right when paired with a cup of coffee. Looks about like this:
I recently guessed it at ~500Kcals on Facebook
Today I dropped in all the nutrition information from the handy little bar code scanner on my "Fitness Pal", so let's go to the tape:
  • 1Trader Joes Hash Brown Patty -   130cal, 8g FAT, 14g CHO, 1g PRO
  • 1 slice Oat Nut Break,  -                110cal, 2g FAT, 20g CHO, 4g PRO
  • 1 oz Deli Fresh Black Forest Ham    25cal, 0.8g FAT, 0g CHO, 4.5g PRO
  • 1 XL Egg                                         80cal, 5g FAT, 0g CHO, 7g PRO
  • 1/2 oz TilamookCheddar Cheese      55cal, 4.5g FAT, 0g CHO, 3.5g PRO
  • 1 Tbsp Pure Veg Oil                       120cal, 14g FAT, 0g CHO, 0g PRO
TOTALS:                                                520cal, 34.3g FAT, 34g CHO, 20g PRO

...but here's where it goes south:  58.7% FAT -  308.7cal
                                                    25.9% CHO - 136cal
                                                     15.2% PRO - 80cal  
....uh, oh! My favorite ride breakfast of all time is almost 60% FAT! Dear heavens, not a good start!

Ok, I can bear one more I think...

Cereal Rocks!
Honey Bunches of Oats Cereal and Milk - name a cyclist who doesn't like cereal and I'll show you a triathlete! Ok, I'm kidding...but most everyone loves cereal that I know. I eat it pretty regularly for lunch and/or dinner, so here goes

  • 1 Cup Honey Bunches of Oates Cereal   162cal, 3.1g FAT, 32.5g CHO, 2.5g PRO
  • 1 Cup Non Fat Milk                                 86cal, 0.4g FAT, 11.9g CHO, 8.4g PRO
TOTALS:                                                        248cal, 3.5g FAT, 44.4g CHO, 10.9g PRO
...which mets out to:    12.7% FAT -   31.5cal
                                  71.6% CHO- 177.6cal
                                  17.5% PRO -   43.6cal ...better, but still a bit skewed in the end.

Now, this is, hopefully, an extreme example - Most days I have a bagel and cream cheese for breakfast, not great but not quite 60% fat. Then again, I think I may have found a place to do some additional work, and I'll be looking into some more of my 'regulars' for certain!




January 06, 2014

January 6th - Today I Dreamed

You're driving down some road, somewhere, when you spot asphalt in your periphery, twisting away. Maybe, better yet, it's up a hill to places you know not, an escape...just grab an exit, jump, on your bike and you're off! Mostly you keep driving, but they gnaw don't they, those unmet miracles...

For 2014 I've got a few in the back of my mind. They're mostly events actually, but they still hold that allure...is this the year? In semi-chronlogical order, a few of my plans




Grasshopper Adventure Series - February 1st - I stumbled on this series maybe 4 or 5 years ago, but it took me another year or two to actually do one. I jumped in on the Old Cazadero route, 55'ish miles of mixed terrain bliss and a frisky river crossing...and I'll be back this year astride my still-in-the-build-process Stevens Super Prestige Disc Cross bike 'cause its awesome! The past two years I've not had any fitness, and so suffered for it...but this year maybe things will be different and I'll not have to walk the final climb! Sign up and join in the fun.




 RAGBRAI - July 20 - 26th - More akin to a series of parties linked by a daily bike ride from what I've heard, RAGBRAI (Technically the Registers Annual Great Bicycle Ride Across Iowa) is as much a right of passage for a cyclist as Mt Everest is for mountaineers. Now, I've only been to 18, 490 feet on the side of a volcano in Mexico:
Rick Rodriguez Photo
and I've only ever survived a five day stage race (hey, it was at altitude!), but I'm pretty jazzed to give this one a whirl in 2014! They do a lottery for the week long, 450'ish mile ride - and you can sign up a group with just as much chance to get in as an individual - so I'm looking for a few interested to come with.
Yep, we're thinking motor-home, excessive liquids, and probably 3rd degree sunburns! Interested? Drop me a line - sterlingspeed@gmail.com and we'll sort it out! Here is last years route:
6-Days of Fun in Iowa - Wanna Come?


3-Peaks Cyclocross Race - September 28th - Billed as the hardest cyclocross race in the World, this British classic is on my list. Doing it in 2014 is a stretch, given the boldness of the schedule, but what the heck! Might as well try to pull it off! Here's the 411: 61Kms (38 miles), 5000 feet of climbing, 28Kms on surfaced road, 33Kms unsurfaced, 6-8Kms un-rideable (read: hike-a-bike!) - and most of it is ILLEGAL to pre-ride! Sounds about right, eh? Here is the loop:
3PeaksCyclocross.org

Kerste Periode - December 18th - January 5th (or so...)
Ok, this is the real highlight of my 2014 plans...Kerste Period is the perfect culmination to a great year: 
11 races in 14 days! What more could a bike nerd want! Here was the 2013 Kerste Schedule:

Kerstperiod – Christmas CX Cross – 18 day period – 10 races

12-15 – Vlamse Industrieprijs Bosdin – Kalmhout, Belgium
12-18 – Cyclocross Van Het Wassland – Sint-Niklaas, Belgium
12-21 – bpost GP Rouwmoer – Essen, Belgium
12-22 – UCI World Cup Namur – Belgium
12-26 – UCI World Cup Zolder – Belgium
12-27 – bpost Azencross – Loenhout, Belgium
12-28 – Versluys Cross – Bredene, Belgium
12-29 – Super Prestige Diegem – Belgium
1-1 – GP Sven Nys – Baal, Belgium

So, in confidence, my plan is to spend a bit of time at the Chain Stay Cycling House in Belgium, but I''m hoping to pull a few favors from some racing friends in Belgium. If all goes well, I'll have race support and a tent area to warm up in to boot! There are a host of race categories and lots of stiff competition - and I heard that the 2015 Worlds are being held in Switzerland again, so that's pretty tempting as well....honestly, the rest of the trips can drop off...but Belgium, Belgium will happen! Ok, now to get some sleep and dream about it...here's the GP Sven Nys to help you dream!





The Weekend Lookback

I missed a couple of posts from the weekend, so I thought I'd combine them into a weekend summary

Saturday - I Rode...a lot. Maybe not a lot for some folks, but for me 70 miles was pretty good, especially for January. Normally my January's are somewhat underwhelming...

Jan 2013 -   7:53
Jan 2012 - 19:51
Jan 2011 - 23:08
Jan 2010 - 24:35
Jan 2009 - 17:34
Jan 2008 - 26:55
Jan 2007-  11:10

so the fact that I got 70 miles in on Saturday and another 42 on Sunday was a small victory. I'm already approaching 9 hours for the month! Anyway, I did our local fool's paradise that is "The Spectrum" ride...now, I may be wearing the rose colored Rudy's (not a big fan of Oakley's anymore), but it seems that back-in-the-day the ride used to be harder, faster, and more importantly safer! Certainly the influx of hard charging Cat 4 and 5's has diluted the depth of the field a bit, but I also wonder if the lack of real mentoring via local clubs is a culprit. My first club - Aqulia Cycles - in Colorado Springs had a weekly training ride where the experienced riders would teach newbies like me how to ride a paceline, rotate through on an echelon, and generally not be a nuisance. I soaked it up readily - eager to learn the ways of the two-wheeled warriors I looked up to. Today - well, not so much. Everyone has a coach who gets their power prescription 'just right' so what the hell do they need to hear advice for? I'm only half kidding...the number of rider who've reacted somewhat incredulously at my, generally, polite overtures about group etiquette or a simple adjustment to their thinking in the field is pretty funny to me. I would have sooner died than be the guy who caused a derailment of the paceline! Anyway, the pace was slow enough that I could hang at the front over the days primary obstacles Arastradero and Alpine Road - albeit not really that slow since I pulled out a 462W best minute over Arastradero (ouch!). Then again the ride out to the end of Canada road was only 1:30 at ~240Wnormalized and and an average HR of 141 - so not that hard sitting in the back.  Anyway, I heard there was a crash on the way back, but I stopped for some coffee, had a short chat with Rick Sutton of Plus 3 (+3) Networks - Rick is a great guy - industry legend - and I'm happy to say that the Sterling Team will be joining to raise some funds for worthwhile causes.



Sunday - I Taught (what is they say, "those who can't, teach")...
Mentored actually. I worked the Early Bird Criterium Training Series for probably the 5th or 6th year...the last couple as a Director with some truly good coaches - folks like Larry Nolan, John Cheetham, Laurel Green and Dan Smith. Of course there are literally dozens of others who volunteer their time to help Newbie Cat 5's get up to speed a little quicker on the whole "racing safe" strategy - we cover things like pacelines, sprinting, cornering, and moving around in the midst of the field - it's a five week series. Actually, the series has become the template for the entire USA Cycling rider development program, so I'm pretty happy to contribute. It's not quite the classic club development approach, but it's been a mainstay of the NorCal scene for over 20 years.

John Cheetham Photograph



January 03, 2014

January 3rd - Today I Wrote

The start of the year, actually the start of the month really...is always a fun time to be a coach. Today I had the great pleasure of working on a couple of programs that are well and truly OUT THERE..

Cape Epic - you've heard of it, an 8-day torture fest in Africa. Well, I've got an athlete racing in it and we're putting the final touches on his training plan. It's a pretty good challenge since pretty much every day after the prologue is over 100 kilometers on the mountain bike! Big names come to the race - Absalon, Brentjens, Chiotti, etc...but I think it's the guys who have real jobs and responsibilities that make it a truly EPIC (dear gawd, feel free to kick me) event. Just look at the stage profiles:

What most people ride on a typical MTB ride...


70 Miles of fun!


Knife Edge Looking Thing, eh!?


 Totally my bad...this one's only 88K!






Needless to say we're gonna need a pretty well thought out plan to get this one right. Fortunately, he's done it before so we have a bit of background...but no real template! I'll keep you updated on the progress. Here is the course:


Next up we have the World Duathlon Long Course Championships in Zofingen Switzerland...this one is pretty big too - 10K Opening Run, 150K Bike Leg and a final 30K run! North of 8 hours! Here is my guys bike file from last time:
5 Hours at 0.87 IF!!
Thing I was most proud of? His ability to stay focused for that long...5 hours at 0.87, possibly the longest "Sweet Spot" Interval ever...and we were pretty darn close on his FTP. He finished 4th and we're aiming higher this time around!

Here is a video done by a pro guy:


I didn't ride today...carpet cleaning took the focus away, but I'm hoping to make up for it tomorrow with a long long one before the Early Bird Series kicks off...