nothing to do but 'weight'

Here is a picture of me and Shawn Loomis at the roller racing season finale in cedar falls. Coming in second to this guy wasn't any big dea, considering he set the new state roller record by posting a 5min and 3 second result. In order to have beaten him, I would have had to achieve the state record, a feat which I don't believe will happen for quite some time, by anybody, because breaking the 'five minute' barrier is next to impossible. I am sure someone will get close in 2009.

So, the first two outdoor road races of the year have been cancelled, leaving me with not much to focus on, because I am waiting to get the rubber on the asphalt before I set any further fitness/race goals.

Keeping that in mind, I have been using this extra time to get down to race weight. Usually this happens during a fitness peak, mid season, as the increased mileage and racing trims down the physique. So, I am way ahead of schedule... oh well.

The way things are shaping up, mid march will be when we can all start actually logging regular outdoor miles.

The BMI Blues

I made the unfortunate mistake of looking up my current body mass index BMI, as was dissappointed to see that I had been teetering on 'overweight' at my winter weight of around 174lbs. The normal range is 18.5 to 24.9, and at 5'11", 174 would put me right on the upper range. I guess I did have a little 'love handle' action going on, though I thought I was in good shape, maybe not.

On the other hand, I would have to be 131 pounds to get to 18.5 BMI, so obviously this scale isn't perfect, but another guide for assessing health. George Hincapies BMI, for example is 19.6 and Bill Ford's race weight BMI is 23 (based on his claim that he is 6'2" and weighs in at 179lbs in peak form).

So, I have adjusted my fitness goal to really see a difference in performance this year. My VO2 max, lactate threshold, etc. are determined by genetics and training, so my 'engine' is sort of locked in for the season if I stay on track, my plan then is to have this same engine reside in a smaller 'chasis'.... therefore the power to weight ratio is improved.

MY GOAL: So, based on my research, and general knowledge of my body and lifestyle, I am aiming to reach a weight of 160 pounds. This would be a BMI of 22.6, and probably as low as I will ever be able to get, considering my build. I weighed in at 166.8 this morning, but I am fixated on this goal, so the diet is on.

Rollin in Cedar Falls

Sunday was the last roller race of the season, and the results of the series state championship race were to be finalized. Because of this, there was a great turnout in cedar falls, as three members of the harper cycling team piled into the new team van with ambitions of taking back three state championship medals. Pictured below is Bill Harper making his contribution to the team's effort by removing ice from the windshield at 8:30am that morning.

I was the first to ride. Everyone's times were seemingly above their usual, so I aimed to at least beat my personal record of 5:25. And, that I did, with a 5:18. I recieved a small round of applause because that was the fastest time of the day, at that point. As you can see by the picture, participating in this event puts one 'in a spot of bother'. Unfortunately, Shawn Loomis later showed up and not only bettered my time, but broke the state record with a 5:03. I ended up 2nd in the Cat 4 and overall.

John Sulzberger went next, he was hoping for a sub 6 minute ride, which would have been 20 seconds faster than his personal record. A lofty ambition, however the Cedar Falls rec center had a sauna, so he used it to 'warm-up' without taxing his leg muscles... hmm maybe he was on to something. He grinded out a 6:09, good for second in his category 5 event.

Next was Greg Harper. For his warm-up he elected to turn the rollers around and point them toward the mirror. In this way he was able to stare directly at the coolest bike racer he knows for inspiration, while allowing onlookers a great shot of the melon on his rear.

He stayed consistent with a 5:44, good for second in his Masters 40+ category.

For the State Champs results we took home three medals:

Chad Bishop - Silver - Cat 4

John Sulzberger - Silver - Cat 5

Greg Harper - Bronze - 40+

Bill Ford's name was called as the 'virtual' bronze medal in the cat 4, unfortunately he actually resides and Illinois, a fact of which Ric Paulos is now aware of (after being duped last year), so no medal for Bill. Maybe he will get an Illinois state champ medal this year?

So, all of the pain and suffering was worth it, as you can see from the proud look on teddy's face as he adorns the silver medal I brought home. I got a Gold and a Bronze one of these last year, so this Silver one completes the set.

Our team has now got a great start in the State Championship Team Event, with a couple of more medals to come in future events.

March will begin the outside training, but for this week, I am still rollin along in the basement.

Race Weight

In an effort to further motivate my weight management efforts for this spring, I have opted to post my average weight for each week on this blog in the right column. I am perfectly fit and slender at 175 pounds, but this is considered 'fat' in the world of amateur racing, where every extra pound you carry up a hill is a huge liability.

I am about 5 foot 10 and 1/2 inches tall. If I can somehow average 165.5lbs (morning weight, naked and post-poop), I will be extremely lean (at least compared to the last few seasons of my racing). I started at about 174 in January, but didn't start weighing regularly until this week. I hope to be at 'race weight' by the end of March. Once April hits, it will be easy to maintain whatever weight I am at, because the outdoor mileage will be in full force.

If anyone has any similar weight goals or ideas, post them in the comments section. I am curious what other people are pulling off as 'race weights'.

All dressed up and no wear to go.

Well, my bike was ready... I was ready...but the weather was not. Today's race in des moines was cancelled, so I am now so bored that I actually took a picture of my bike out in the snow this morning. The idea is to show readers how anxious my bike was to compete today. Can't you just feel the anticipation...

I am going to 'race' today against myself doing a TT on the rollers. I do this weekly, so I will use this data to see where my fitness would have been.

Later I will watch the tour of california. This race is timed perfectly to sort of invigorate winter training.

Americans to watch:

Team CSC: Jason McCartney, Bobby Julich

High Road: George Hincapie, John Devine

Astana: Levi Leipheimer, Christopher Horner

Rock Racing: Freddy Rodriquez

Team Slipstream: David Zabriskie, Christian Vande Velde, Tom Danielson

Iowa Cup

Seems to be a little 'east coast'-'west coast' rivalry going on. This year's cup doesn't include any DICE events or Two Bee events, namely the hummer hammer, and kent park. The state champ events are also missing. I realize it is put on by a central iowa team, so considering that, it is a good cross section of the racing in iowa, just disappointed that it got smaller, not larger.

I didn't even get one point in it last year, so not sure why it matters to me. Anyway, I don't have the balls to bring this up on the bikeiowa yahoo group, so my little blog will suffice for my venting. I am glad this event exists, just won't be one of my racing choice considerations like it was last year.

Winter Wonderland

What a beautiful time to be alive and a resident of Iowa... frostbitten hands, runny noses, head colds, mud, blinding whiteness, ice, biting winds, dangerous driving conditions, event cancellations.... ok, I'll stop.

One good thing, I feel absolutely no pressure to ride outside, and since I actually enjoy indoor training, I sort of get a jump on competitors, considering most people aren't as happy about indoor traction action as I am.

Another good thing, when spring actually does begin to surface, we will all be completely ready, not taking it for granted, and should all be able to enjoy a huge surge in motivation.

So, I will go back into my hole with the groundhog until mid-march. Me and phil will be grinding out intervals, base-building, time trialing, roller racin, and even joggin on the tread mill. Ok, also snacking, drinking, binging, purging, sitting, sleepping, burping, sneezing, wheezing, coughing, grouning, moaning, aching, baking...

I started weighing each morning, which means I am starting to think about power to weight ratio. Not an issue on indoor rollers, obviously, but a considerable issue when trying to have success at some of the early spring 'tune-up' races. I seem to eat just a little better knowing I will have to answer to the scale the next day.

Oops, superbowl fever?

Oops, I didn't make it to the race in Cedar Rapids, that definately is going to be something regrettable, because now I have to travel a farther distance to get in my three races, and one of those shiny state champ medals. The good news is, I wasn't planning on racing any more rollers after CR, so this will maybe stretch my fitness out a bit.

Or, maybe I just pull my bi-annual disappering act, only to resurface once the spring season gets underway... I like to keep myself guessing. And for those who might peruse this blog from time to time, it should add a little 'drama' which makes for good reading.

The next post will be a heart warming, feel good peice dedicated to my come back after my unfortunate weekend no-show. Good job to the Muscatine racers, who once again were a top the leader boards.

Super Bowl Sunday Showdown... Me vs. the Giants of Roller Racing.

Ok, Friday night, 8pm... nothing to do but blog? Yes, I do need a life, but since things aren't rockin socially as a 'thirty something' single guy, I might as well take advantage of what this can mean for my training. Essentially, I won't be out 'partying', staying up late, etc. Rather I can let my muscles recover and rebuild from the workout I gave them tonight.

I just got done on the roller's at the harper shop (team HQ). I was disappointed with my first ride (5:45) and thought maybe I was overtrained. I had planned on doing a second ride from the onset, so I was shooting for around 6 minutes for that ride. To my surprise I finished in 5:29 for the second ride. Doesn't make sense, except that I realized I must not have been warmed up properly for the first ride. Actually, with this new knowledge, I realize I have never been warming up properly, so I should be set for another PR this sunday up in cedar rapids for the roller race. I will use my new 'top secret warm up sequence' to get my muscles in perfect form for busting out the perfect 2 mile TT.

I am hoping for a 'pre-season fitness mini-peak'. And, sunday is the day. I should be able to wrap up the silver medal in the roller race champs, if I can get another sub 5:30 ride. Thank god for my cycling ambitions, otherwise I would just be some really bored guy bloggin on a friday night. I am much happier to be 'recovering' and 'preparing' for a sunday showdown. After this sunday, I will use february for Base Building, then welcome March for my high intensity prep work to get ready for the spring season.