Well, how about that, it is Trans Iowa registration time again.
I finished last year but missed the time cut by an hour or so. I thought I would be mentally tortured by this but it really didn't happen. The urge to go back has slowly decreased over the past few months. I am at peace with the race now and don't feel like I HAVE to go again...
I would like to do TI again but I want to have a year with the option to race in the summer. I miss out on this every year due to recovery from some sort of behemoth of a late spring race. Time for something different.
Lee is going back as well as plenty of other folks I met and rode with last year. Pete, our crew from last year, has mentioned going but I don't know anything definite. I might go back to help crew. Who knows.
For those of you thinking about doing it, fucking do it already. Otherwise, you will forever wonder about it. How hard is it? What can my body handle? My mind? Does all farm country look the same? Either go do the same rides you always do next year or go take on something bigger than all of it. Plenty of people simply aren't interested in this sort of race. That is probably a good thing.
Yes, there are plenty of "buts". I think what scares most people away from Trans Iowa is failure. It sure is common there. It really is a great race. Guitar Ted and the volunteers work so hard. It is amazing. Mark, thanks for putting on this race year after year. I know it is hard to plan and work out the kinks, but it really is one of a kind. Hardest one I've done, that is for sure!
Guitar Ted has plenty of equipment and bike tips on his website for the race and they are great. Here are some of my own thoughts that might help those interested.
Bike Choice:
Cross or MTB. Take whatever you trust and are comfortable on. I did a cross bike last year but would take a mtb with a rigid fork and 1.8 tubeless tires if I went again. Mud clearance is a big issue. I remember being with Scott McConnell on a B Road 315 miles in and digging mud out of a cross bike while he rolled his mtb right on through... It is dark and scary and you need to be as comfortable as possible given the highly probable shit conditions you will be in. Singlespeed people...go easy, the hills are STEEP. Think low 50s for gear inches. I think a 32/17 would be perfect on a 29er. Unless you want to win, then knock yourself out.
Food:
Learn to eat crappy gas station food. I was already great at this so it was a non issue. If you are going to implode without 1.25 Honey Stinger LA edition waffles per hour you might have an issue.
Clothing:
Everybody knows what to wear when its hot. Some know when its cold or wet. The trick is getting a combo of stuff that will work together in many conditions and not be redundant. Experiment. Read about stuff hikers use, they have it figured out.
Lights:
Like the bike, go with what you know. I made a huge mistake here and kept my awesome lights on the bar instead of my helmet like I am used to. If I went again I would do one of my Ayup lights on the helmet with an emergency light on the bar.
Training:
Get out in the wind and cold and roll. It will not be pleasant every time. Test your gear, make sure it doesn't suck! The longest ride I did before TI was 9 hours and that was plenty. Ideal training would be at least 12 hours a week with a 12 hour MTB race a month before TI. Unless you are a really good technical rider spend plenty of time on hard trails, it takes a whole different kind of fitness.
Racing:
Let's say you actually get in and go to Iowa to race. Try and get some sleep two night before the race since you won't get much the night before. I failed miserably at this and had some disturbing night riding moments.
Be very careful about who you ride with. Negativity spreads to everyone around. People that get really quiet all of a sudden are probably bonked or about to. Make friends and talk to those around you. You will know quickly if they will be a good riding buddy. The goal is to be around people who want to FINISH.
You have to be moving pretty quick to get to the checkpoints on time. 10 MPH average sounds like nothing until you are in two inches of peanut butter gravel with a 40 mph wind in your face.
B Roads are as hard as you make them. Don't ride through them, just pick the bike up and start walking no matter how "not that bad" it looks. It is that bad, really.
The party starts in late April. Get some: Trans Iowa V9
Thursday, November 15, 2012
Thursday, October 4, 2012
Learning the Turkish Get Up and other fun stuff.
Yeah, wtf. I know.
Weird title.
Weird content also. How about that?
I have been riding again every day and am feeling better. Doc said I might have a torn medial meniscus but didn't feel it warranted surgery at this point so as he said..."Go ride." We will see I guess.
I have been following orders and have also been paying close attention to ways my body functions other than riding a bike all day.
I bought a 16 kilogram kettlebell a couple weeks ago and it has been a great workout. If you want one in the Birmingham area go holler at Grant at Wright Exercise Equipment. Relates to riding quite well I think. Swings are great for posterior chain strength which is lacking in many cyclists. Basically think of an explosive movement that counteracts riding and desk posture.
This is Tim Ferris with a great instructional on the swing.
He says do 'em 75 reps 3 days weekly. I've been doing 100 or so daily. Get tired from them and it gives the same "after ride" tiredness that feels so great.
Another goodie is the Turkish Get Up. These are a real bitch to learn and have a big penalty if you fuck it up with the weight overhead so yeah, practice carefully. Maybe with a shoe to start?
Gray Cook has one of the best instructionals I have seen.
Fun, right? Best way I have found to discover how far reaching my weaknesses and assymetries actually are.
One last bit of fun. The frog stretch could be referred to, as yoga people say, a hip opener. Much like Jerry Rice could be referred to as a decent football player or Mitt Romney as well off.
Point is, these will destroy you. Have fun.
Late edit: While I was at it I should have added this. It is a daily joint mobility routine by Steve Maxwell. I'm not sure about some of the spinal flexion movements early in the AM (look up the research by Stuart McGill on this issue) but I like the general feel of it.
Steve Maxwell's Daily Dozen
Weird title.
Weird content also. How about that?
I have been riding again every day and am feeling better. Doc said I might have a torn medial meniscus but didn't feel it warranted surgery at this point so as he said..."Go ride." We will see I guess.
I have been following orders and have also been paying close attention to ways my body functions other than riding a bike all day.
I bought a 16 kilogram kettlebell a couple weeks ago and it has been a great workout. If you want one in the Birmingham area go holler at Grant at Wright Exercise Equipment. Relates to riding quite well I think. Swings are great for posterior chain strength which is lacking in many cyclists. Basically think of an explosive movement that counteracts riding and desk posture.
This is Tim Ferris with a great instructional on the swing.
He says do 'em 75 reps 3 days weekly. I've been doing 100 or so daily. Get tired from them and it gives the same "after ride" tiredness that feels so great.
Another goodie is the Turkish Get Up. These are a real bitch to learn and have a big penalty if you fuck it up with the weight overhead so yeah, practice carefully. Maybe with a shoe to start?
Gray Cook has one of the best instructionals I have seen.
Fun, right? Best way I have found to discover how far reaching my weaknesses and assymetries actually are.
One last bit of fun. The frog stretch could be referred to, as yoga people say, a hip opener. Much like Jerry Rice could be referred to as a decent football player or Mitt Romney as well off.
Point is, these will destroy you. Have fun.
Late edit: While I was at it I should have added this. It is a daily joint mobility routine by Steve Maxwell. I'm not sure about some of the spinal flexion movements early in the AM (look up the research by Stuart McGill on this issue) but I like the general feel of it.
Steve Maxwell's Daily Dozen
Monday, September 3, 2012
Endurance Racing Preparation
Here is a good article on how to race a mountain bike all day and only be as miserable as you absolutely have to by Gerry Pflug from the Salsa Cycles site.
Endurance Racing Preparation
Gerry has been doing this stuff a long time and wins a bunch so I figure he knows what he is doing.
Endurance Racing Preparation
Gerry has been doing this stuff a long time and wins a bunch so I figure he knows what he is doing.
Wednesday, August 1, 2012
Some things are happening.
I haven't updated in a bit because I really have not had much bike related things to say but now I have a little to say about a multitude of things.
First things first.
Yes, that is an engagement ring. Melissa and I are getting married! The ring was originally her mom's and Melissa was set on using it if/when we got married. It is badass, sort of vintage looking with a satin type finish on the band. No time soon for the wedding, but we are doing some planning and it is not going to be a traditional type deal. I'm really excited about it. I'm amazed I found someone I have lived with for three years and am happy to see every day when I come home. Sometimes things work out pretty well.
My riding the past couple months has been pretty mediocre. I suppose I have been doing 10 or 12 hours a week, most of it pretty slow riding to work. Just enough to knock down the weight from my post Kanza food and beer binge. I should limit those to a day instead of two weeks so I can actually fit into my pants after big races. Lesson learned. Maybe. I am not totally sure of the meaning of the work plucky but it could probably be applied to the condition of my knees. They were good at Kanza but felt shitty when I started riding again here. They are getting better, but slower than makes sense to me. I might need to eat more meat or something. I already shelled out money for a fit and the bikes feel like they fit really damn well...my knees just hurt at times. Meh, anyways. I want to do Double Dare in Pisgah in October, I really miss riding up there.
Picky son of a bitch that I am, I sold the Niner. The just freakin' built Niner.
Turns out it is possible to have too nice of a commuter bike. I came across a good deal on a cheaper commuter and it should be here this week sometime. The Niner was super easy to sell so away it went. A flat black, old man hybrid bike will be all mine soon. Possibly with a wireless Powertap on it. I miss having the power meter to track progress. This will be real similar to my Soma that I sold (like an idiot) last year and was my favorite road riding machine yet.
It seems ridiculous to sell bikes so often but I was worse when I had access to more shop EP deals. Twelve bikes in the garage at one point. I have only two right now and three when the FX gets built. Three is ok, I'm good with that. The dining room cannot hold more.
I have been riding the Nature Boy to work in SS mode and forgot how much work that is. Singlespeed is king, makes you strong like a bear. If bears rode bikes, they would probably ride singlespeeds. One of the new Surly Krampus bikes I bet.
Oh, RUNNING.
I almost forgot. We are kicking ass with the Couch to 5K thing. 15 runs so far at 3 times a week. It will be much more pleasant when the weather gets cooler.
First things first.
Yes, that is an engagement ring. Melissa and I are getting married! The ring was originally her mom's and Melissa was set on using it if/when we got married. It is badass, sort of vintage looking with a satin type finish on the band. No time soon for the wedding, but we are doing some planning and it is not going to be a traditional type deal. I'm really excited about it. I'm amazed I found someone I have lived with for three years and am happy to see every day when I come home. Sometimes things work out pretty well.
My riding the past couple months has been pretty mediocre. I suppose I have been doing 10 or 12 hours a week, most of it pretty slow riding to work. Just enough to knock down the weight from my post Kanza food and beer binge. I should limit those to a day instead of two weeks so I can actually fit into my pants after big races. Lesson learned. Maybe. I am not totally sure of the meaning of the work plucky but it could probably be applied to the condition of my knees. They were good at Kanza but felt shitty when I started riding again here. They are getting better, but slower than makes sense to me. I might need to eat more meat or something. I already shelled out money for a fit and the bikes feel like they fit really damn well...my knees just hurt at times. Meh, anyways. I want to do Double Dare in Pisgah in October, I really miss riding up there.
Picky son of a bitch that I am, I sold the Niner. The just freakin' built Niner.
Turns out it is possible to have too nice of a commuter bike. I came across a good deal on a cheaper commuter and it should be here this week sometime. The Niner was super easy to sell so away it went. A flat black, old man hybrid bike will be all mine soon. Possibly with a wireless Powertap on it. I miss having the power meter to track progress. This will be real similar to my Soma that I sold (like an idiot) last year and was my favorite road riding machine yet.
It seems ridiculous to sell bikes so often but I was worse when I had access to more shop EP deals. Twelve bikes in the garage at one point. I have only two right now and three when the FX gets built. Three is ok, I'm good with that. The dining room cannot hold more.
I have been riding the Nature Boy to work in SS mode and forgot how much work that is. Singlespeed is king, makes you strong like a bear. If bears rode bikes, they would probably ride singlespeeds. One of the new Surly Krampus bikes I bet.
Oh, RUNNING.
I almost forgot. We are kicking ass with the Couch to 5K thing. 15 runs so far at 3 times a week. It will be much more pleasant when the weather gets cooler.
Friday, June 29, 2012
Tuesday, June 26, 2012
Running and dogs
For the second year in a row, I have taken up jogging just as the hot part of summer is hitting.
Last summer I think it was because I read Born to Run. I think that guy could have written a book about picking up trash and I would have jumped at the chance to join a local waste service.
Melissa decided she wanted to start running a couple weeks ago and we got around to doing the first one Saturday night. We went for thirty minutes, alternating jogging and walking. No barefoot sandals this time for me. After stepping on some sharp objects in those I'm over it. And absolutely ZERO pure barefoot running. I stepped on some sort of splinter running barefoot last year...holy shit that hurt.
On a semi related note, one of my worst fears came true a couple weeks ago. Whenever I wear flip flops I am nervous about something happening to my toes. We went over to Andrew and Melanies to hang out, grill, and drink beer. I fretted over the flip flops and wore them anyway. A few beers and a couple hours later a frisbee came out and a cul-de-sac with some nice, tall curbs was found. You see where this is going.
I took off to catch a toss way over my head. My pace was good, I was moving fast. I was the Jerry Rice of Frisbee. Then my toes met the curb. At full speed. Crushed the poor things. They still look nasty but nothing is broken. Walking and running still hurt and mountain biking is pretty unpleasant. I can't say I learned an actual lesson due to this incident because all the contributing factors are things I will likely do again.
Beginning running is tough to do around our house since it is all hills. Walking up some of them is harder than running on flat ground.
Last night went better...she found a program called "Couch to 5K" and it said to do twenty to thirty minutes three times a week. We would jog for sixty seconds and walk for ninety seconds, it went pretty well and neither one of us is all that sore. I can't say that I "like" running but it is better than any of those dvd type exercise programs.
Melissa seems to be liking the running so far. Proud of her for getting out in the heat and not seeking the solace of a treadmill.
She sent me a link earlier today to a running program for dogs called Pooch to 5K.
I investigated and damn if it does not look like a carbon copy of the Couch to 5K program for people. At first thought, it seemed like a great idea. Then I realized how hot the dogs are after walking them for 15 minutes in the heat here. The high temp for the next week is above 95 every day.
I am worried the dogs would overheat if we tried to start taking them with us on runs, which is too bad cause it sounds fun. Sugaree (our beagle) overheated last year at Bump and Grind and I had to do some extensive hiking carrying her. It took her forever to cool down and I don't want a repeat of that. It is hard to tell when a dog is getting too hot because they look so happy doing it. I see people out at the park all summer here with dogs on the verge of heat exhaustion dragging them around. Watch our for yer dogs, folks.
Last summer I think it was because I read Born to Run. I think that guy could have written a book about picking up trash and I would have jumped at the chance to join a local waste service.
Melissa decided she wanted to start running a couple weeks ago and we got around to doing the first one Saturday night. We went for thirty minutes, alternating jogging and walking. No barefoot sandals this time for me. After stepping on some sharp objects in those I'm over it. And absolutely ZERO pure barefoot running. I stepped on some sort of splinter running barefoot last year...holy shit that hurt.
On a semi related note, one of my worst fears came true a couple weeks ago. Whenever I wear flip flops I am nervous about something happening to my toes. We went over to Andrew and Melanies to hang out, grill, and drink beer. I fretted over the flip flops and wore them anyway. A few beers and a couple hours later a frisbee came out and a cul-de-sac with some nice, tall curbs was found. You see where this is going.
I took off to catch a toss way over my head. My pace was good, I was moving fast. I was the Jerry Rice of Frisbee. Then my toes met the curb. At full speed. Crushed the poor things. They still look nasty but nothing is broken. Walking and running still hurt and mountain biking is pretty unpleasant. I can't say I learned an actual lesson due to this incident because all the contributing factors are things I will likely do again.
Beginning running is tough to do around our house since it is all hills. Walking up some of them is harder than running on flat ground.
Last night went better...she found a program called "Couch to 5K" and it said to do twenty to thirty minutes three times a week. We would jog for sixty seconds and walk for ninety seconds, it went pretty well and neither one of us is all that sore. I can't say that I "like" running but it is better than any of those dvd type exercise programs.
Melissa seems to be liking the running so far. Proud of her for getting out in the heat and not seeking the solace of a treadmill.
She sent me a link earlier today to a running program for dogs called Pooch to 5K.
I investigated and damn if it does not look like a carbon copy of the Couch to 5K program for people. At first thought, it seemed like a great idea. Then I realized how hot the dogs are after walking them for 15 minutes in the heat here. The high temp for the next week is above 95 every day.
I am worried the dogs would overheat if we tried to start taking them with us on runs, which is too bad cause it sounds fun. Sugaree (our beagle) overheated last year at Bump and Grind and I had to do some extensive hiking carrying her. It took her forever to cool down and I don't want a repeat of that. It is hard to tell when a dog is getting too hot because they look so happy doing it. I see people out at the park all summer here with dogs on the verge of heat exhaustion dragging them around. Watch our for yer dogs, folks.
 |
| Dedication |
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| Sugaree (L) and Luke (R) at Moss Rock |
Sunday, June 24, 2012
First ride at Coldwater Mountain.
I first started mountain biking when I was 15 (this sounds like a paper for school already) mostly around the Anniston/Jacksonville area in eastern Alabama.
I hung out at Fun Wheels and pestered Jimmy Pettus for bike fixing tips and food. He taught me how to work on bikes and gave me expired Powerbars.
My mom would drive me to the meetings for the NEABC, the Northeast Alabama Bicycle Club. There are some cool trails out that way other than the most popular one of the area, the Cheaha Mountain Express. Mark's Loop, Linda's Loop, Gene's...Iron Legs. I had not ridden out there in years until today. I just didn't feel like it was worth the drive.
The recent addition of some IMBA built trails at Coldwater Mountain changed my thoughts there. I saw Marcus Tillman at the Sunny King Crit and he said the trails were top notch and a must ride. They opened a month ago and me and Tyree were able to make the trip out there this morning to check it out. Here is some information on the trails: NEABC Coldwater Page.
There is a 1.5 mile Beginner Loop which has plenty of places to make a beginner eat the dirt but it was a nice warm up.
The main loop is 9 miles or so I think with about 1100 feet of climbing. The whole trail is just like a giant BMX track...its nuts. The first climb is a biggun, 3 miles and 600 feet of elevation gain. Okay, it is big for Alabama, how about that? Here is a link to the Strava data: Strava for Coldwater.
The downhill afterwards is really the reason to get out to Coldwater. Jeez. I really don't have much to compare it to...maybe lower part of Jekyll and Hyde but trickier. Lots of doubles to hit or manual and fast, fast, fast. I want to ride it some more and learn it better. I predict lots of broken collarbones out there. It isn't a "no brainer" trail. You have to pay close attention. Well, you don't have to. But then you would crash a bunch. Your choice. It didn't seem very bumpy but then again I threw a bouncy fork on for it.
It felt great to be back on a real trail. I'm in pretty shit mountain biking shape right now but that will improve quick since I'm riding again after Kanza.
Coldwater was awesome, if you have not been yet GO.
I hung out at Fun Wheels and pestered Jimmy Pettus for bike fixing tips and food. He taught me how to work on bikes and gave me expired Powerbars.
My mom would drive me to the meetings for the NEABC, the Northeast Alabama Bicycle Club. There are some cool trails out that way other than the most popular one of the area, the Cheaha Mountain Express. Mark's Loop, Linda's Loop, Gene's...Iron Legs. I had not ridden out there in years until today. I just didn't feel like it was worth the drive.
The recent addition of some IMBA built trails at Coldwater Mountain changed my thoughts there. I saw Marcus Tillman at the Sunny King Crit and he said the trails were top notch and a must ride. They opened a month ago and me and Tyree were able to make the trip out there this morning to check it out. Here is some information on the trails: NEABC Coldwater Page.
There is a 1.5 mile Beginner Loop which has plenty of places to make a beginner eat the dirt but it was a nice warm up.
The main loop is 9 miles or so I think with about 1100 feet of climbing. The whole trail is just like a giant BMX track...its nuts. The first climb is a biggun, 3 miles and 600 feet of elevation gain. Okay, it is big for Alabama, how about that? Here is a link to the Strava data: Strava for Coldwater.
The downhill afterwards is really the reason to get out to Coldwater. Jeez. I really don't have much to compare it to...maybe lower part of Jekyll and Hyde but trickier. Lots of doubles to hit or manual and fast, fast, fast. I want to ride it some more and learn it better. I predict lots of broken collarbones out there. It isn't a "no brainer" trail. You have to pay close attention. Well, you don't have to. But then you would crash a bunch. Your choice. It didn't seem very bumpy but then again I threw a bouncy fork on for it.
It felt great to be back on a real trail. I'm in pretty shit mountain biking shape right now but that will improve quick since I'm riding again after Kanza.
Coldwater was awesome, if you have not been yet GO.
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