COOKIE PUSHERS



Cookies & Cocaine... same thing.

COOKIE PUSHERSI am quite certain I gained a couple pounds over the last couple of weeks.  There was food laying around everywhere... most of it delicious, but complete crap, with respect to healthy calories.  This got me thinking... why do the holidays have to be like this?  Everyone seems to complain about gaining weight over the holidays, yet no one seems to be doing anything about it.

Well, I do know that I am not the one sweating away over a hot stove making holiday goodies... I certainly didn't go to any parties armed with loads of store bought desserts either... so what is the deal?  Hence, my Cookie Conspiracy Theory... It seems to me that some people just love to cook, but then don't have to worry about over-eating it because they don't abuse the crap that they make... sort of like drug pushers... they get a rush out of seeing their friend's/family member's eyes light up as they dig into one of their confections, yet have no plans of actually eating any of the 'white death' (aka sugar/simple carbs) that they are enabling others to binge on. 

To quote one of these cookie pushers, "I make it, but then don't eat it, rather get it out of  my house as fast as possible".  I am quite sure she didn't realize how frustrating this statement was to someone like me who has a low-level eating disorder. My mom is guilty of this.   She made a large pan of brownies, which I ate about 1/3 of (oops).  No one else seemed that interested in them, so she had most of the pan left as I was leaving... Understandably, she tried to send me home with the left-overs, not wanting to succumb to the temptations of having this dessert left at her home.  Yet, why can't it just be thrown out?  It is basically garbage at that point.  It served its purpose, now set it free.

Are you one of these cookie pushers?  Stop!  You are part of the problem.  Find another way to get your fix.   The holidays don't have to be about gluttonous consumption of loads of crap.  Alas, I am very hungry, and I will eat anything you put out in front of me... I am asking for your help... just because you don't have an eating disorder doesn't give you the right to harass others with your dope... you can stop this insanity... have some compassion... the holidays don't have to be so unhealthy.

THE THREE C'S

Tom Boonen was busted for Cocaine awhile back.
Maybe he can relate to my tribulations...
Maybe we should add Cocaine as the 4th 'C'.

So, the "Three C's" are part of my New Year's Resolution... Cookies, Candy, and Cake.  I am going to resolve not to eat these three things.  I tried limiting sugar once, and almost had to check myself into a psych ward for suicidal inclinations... not going to try that again... but maybe if I just focus on these three items, I will achieve a nice balance to my daily regimen of caloric intake.   Is a brownie a part of the 'three c's'?  Not sure, so to be on the safe side, I will resolve to eat any brownie offered to me.  What a about a donut?  Ok, that is cake... dang. 

Final word to you cookie pushers... enough is enough... you are not innocent.... as enablers you are just as guilty of facilitating winter weight gain as those who can't stop eating the crap you make.   Stop making it, find another way to feel good about yourself... if possible, maybe find a hobby that  doesn't contribute to shortened life expectancy, tooth decay, disease, low self-esteem, emotional eating,  etc.  I am tired of crying myself to sleep over a plate of left-over cheese cake that no one else had the courage to eat a second serving of during the party.  If you insist on making it, then you should at the very least commit to eating it a good-sized portion of it so that there isn't so much left for me...

2012 American Equity Racing pb/Velosport Iowa Team Roster

I was recently elected to the Velosport Iowa board of officers as Vice President of Public Relations/Media.  I will be officially announcing the roster, team race calendar, sponsors, our new Road Race on July 14th, and more early in 2012 via a brand new website,  but in the meantime I can't resist releasing a sneak peak of our  2012 American Equity Racing pb/Velosport Iowa Team Roster...

"AE8... GIVE ME SOME CHOCOLATE CAKE"...

American Equity Racing Elite Cat 1,2 Squad

1. Jeff Bradley
2. Lou Waugaman
3. Paul Deninger
4. Chad Bishop
5. JJ Bailey
6. Lucas Guyton
7. Louis DeWild
8. Kevin Severs

 

So... an 8 Member Super Sweet Chocolate Cake Dream Team...
We are sure to have a delicious season.
The 'Icing on the cake' is that win or lose, we will enjoy the ride...

We are fortunate to be building on last year by retaining our core group of guys and adding three new members:

The three new editions(candles?) to the Cat 1,2 squad are

Lucas Guyton - Only in his second year of road cycling, Lucas is a newly minted Category 2 cyclist.  He has a background racing BMX which may attribute to his success as a sprinter.  His favorite discipline is criteriums, and his role model is none other than the infamous Mark Cavendish.

Louis De Wild  - Louis has been racing for some time, mostly as a triathlete through his affiliation with the ZOOM Performance Athlete Training program.  He will be yet another strong addition to our team, having proven in 2011 that he knows how to train his body to peak performance. 

Kevin Severs - This is an exciting addition to our team. Kevin has only been racing for 1.5 years and he is already a Cat 1!  Hmm, that sounds a lot like the way many of today's domestic pros started their journey.  It will be great to watch him grow even further under the AE Racing umbrella.

Our "AE8" Super Sweet Chocolate Cake Cat 1,2 Racing Team (what?) will also enjoy occassional support from returning team members Vince DeJong (former Canadian National Track Champion)   and TJ Tollakson . TJ has agreed to wave the AE/Velo flag again this year by racing a handful of events with us, as he continues to enjoy a successful full-time career as a pro-triathlete. It is an honor and a priviledge to spend time with such an accomplished and dedicated athlete.

We also added Josh Wandrey to our ranks as a Cat 3.  This is the same guy that beat me out at the Morgan Cross race this year in Cedar Rapids.  I was thrilled to have gotten so close to almost winning  an Open Category cyclocross race... little did I know at the time, that the guy who dominated the event would soon be joining forces with AE/Velo.  Matt Zimmer is also on board again this year racing strong as Cat 3, in addition to his many athletic endeavors.

The Velosport Iowa USAC  Cycling Club is not just about the Cat 1/2 team and Cat 3's.  There is a great group of riders who are affiliated with the team, racing occasionally in cycling events and/or triathlons.  Actually, racing isn't even a requirement to be apart of the club, rather just a commitment to intergrating the cycling lifestyle into your health and wellness initiatives. Some of these members include Jeffrey Cozad, Michael Thomsen, Kevin Wohlford, Gary Johnson, Ken Hoffman, Jason Rettler, Nicole Fiala, Jeff Lorenzen, Deb Wood, & Wendy Waugaman.

This is an open club, the only requirement is that you purchase a Super Sweet team kit, and that you like to drink wine (or at least chocolate cake with milk).  So, please don't hesitate to come aboard for 2012. If you are from the Muscatine area, I would also recommend the Melon City Bike Club.

We had a fulfilling season in 2011, but we left room for some DESSERT... that space on our racing plate has been filled in nicely with our newest additions.  I am grateful to be apart of this team again in 2012 as a sponsored Cat 1,2 cyclist.  Velosport Iowa is an open club, but inclusion on the AE Elite Cat 1,2 Racing Team is a selective process.  I am thankful that my contributions were appreciated and that I can help make this a great experience for all those involved again next year...

AE8/2012... Dinner is over now it is time for DESSERT!
If you would like to receive FaceBook updates from the team, then please 'like' the American Equity - Velosport Iowa Facebook Page.

Losing body fat the easy way...

It worked!  I lost 5.2% of my body fat in only one week.  The solution was to buy a new scale... I didn't even have to burn any calories going to the store to buy it, I just did some research and ordered one online... and presto!  I am now within the athletic guidlines for body compositions. In fact, my new scales suggests that 12.8% is actually LOW (below NORMAL)... so I am "abnormal"...what a nice thing to say... I really like my new scale.

The trick was that this scale has an "athletic" setting. By this scale's definition, an 'athlete' is anyone who exercises at least 3 times per week for 2 hours at a time. Ok, that is about right.

Apparently, athletes have different hydration and bone density levels that can make the BF readings higher than the reality. This setting compensates for this, providing a reading that is closer to the actual situation.  Of course, I understand that this isn't as accurate as a test done at a medical facilty, but at least I have a baseline measurement that isn't as insulting.

 

Ok, here is a guide to estimating body fat VISUALLY... in case you just want to use the mirror...

Lowest body fat and possible comparison to skeletal muscle.

You can start to see loss of definition as levels increase.

After 30%, there is truly no need to attempt visual estimations

Yeah,that 14% guy seems about right... he's a little too muscular to be any good at bike racing, but definately seems to represent a reasonable and attainable body composition. Does everyone look alike at the same body fat percentage?  No, not at all. Body fat percentage isn’t an indicator of your amount of lean body mass. The amount of muscle your body has is going to make a significant difference in your overall look.

 

The guy on the left has 15 pounds more muscle than the guy on the right. However, the guy on the right could ride his bike up a hill with 75 watts less power and still reach the summit at the same time... Crap, I guess I do aspire to look like the guy on the right.

Hmm, I can't resist posting a visual guide for the ladies...

Well, if I had to rate these pictures on attractiveness the 11% and 15% gals would be at the bottom of the scale, simply not 'feminine'.  It is noteworthy how major the gender differences are concerning healthy body fat guidelines and attractiveness... the 20% gal is easily the most "attractive", in my opinion... but even the 30% gal seems somewhat acceptable...  but please, ladies, whatever you do, don't let your bodyfat fall below 11%...not a pretty situation...

Gals with 8% body fat are scary for a lot of reasons.

References: http://www.leighpeele.com/body-fat-pictures-and-percentages

FAT Chance!

 Today I would like to talk about fat.  Excessive fat is the enemy of the aspiring competitive cyclist.  In fact, for every extra pound of body weight a cyclist carries, they need to use an extra 5 watts to climb a hill.  So, if you are 10 pounds over your race weight, you will be sacrificing 50 watts on a climb... that can add up.  The picture on the right is not me... thankfully.  I am specifically concerned with how big that guy's belly button is.  It seems expansive.  I have to wonder about the process of removing the umbilical cord... is there any room for a doctor to botch this up?   Maybe they dug in too deep.  Does the belly button grow as your waistline does?  If so, can belly button volume be used to measure health?

Ok, back to my post.  So, I did weigh myself in on 'D-DAY' and decided that I am going to focus on body fat this season instead of my weight.  My new scale seems much less flattering than my old one (more fattering?).  It has me at 18% body fat.  Hmm?  My old scale never let me get that fat.  This left me with no choice but to obsess about what this number meant...  Please enjoy the following chart:

Classification:     Men (% fat)
Essential Fat       2-4%
Athletes             6-13%
Fitness               14-17%
Acceptable        18-25%
Obese               25% and up.

Ok, so I guess 18% is "acceptable" but far from "athletic".  I don't know whether or not to believe this scale, as I seem to be pretty skinny.  Most comments I get are sort of insulting and imply that I need to gain some weight... what to do? 

Being 'acceptable' is not acceptable if I want to be competitive in Cat 1,2 races next year.

An article from USA Cycling Certified Coach Jeff Vicario, suggested that the off-season is the best time to lose weight:



"Timing is critical because high-level training while trying to lose weight is not conducive to high performance. Losing weight is just one more stress on your body while it's already dealing with the stress of quality training. It's best to try and drop weight early, while the training is general and not race-specific. If you wait until after the New Year, the hole you'll need to climb out of will undoubtedly be deeper, with the race date circled on the calendar just that much closer. This is when workouts are becoming more "race like" as well. Once you enter this phase of training, it's best to accept your weight and focus on quality training. Trying to manage both will increase the likelihood of injury and illness."



Ok, makes sense to me.  I actually got excited reading this... I want to start working toward some sort of goal, but don't want to start race specific training too early.

GIVING 13 PERCENT
I will attack FAT!  I will obsess about fat.  For example did you know that fat has 9 calories per gram?  I never would have cared about that until now.  I am going to play this new scale's game... It is trying to convince me that my body composition is merely "Acceptable"... I find this hard to believe but I have no other choice, aside from buying another scale.  Well, game on buddy... game on! Somehow, someway I will make that scale tell me that I am "Athletic" in terms of my body fat percentage. 

"D-Day"... A Chris Horner 'Bromance' reaches full bloom...

Chris Horner enjoyed one of the biggest victories of his career when he won the Amgen 2011 TOC.

I like what pro cyclist Chris Horner (2011 Tour of California winner) said regarding his training for 2012.  He basically said he has been racing long enough that there is no more guess work; he knows exactly what he has to do to get to where he wants to go... He is 40 years old and has been racing all his life, so he has lots more experience then me, yet I can still relate to this sentiment. 

Each year, I get more efficient at training.  I learn what works for me and what doesn't... By trial and error I have honed in on a pretty solid personal training agenda.  I am sure there is still room for improvement, but I feel pretty confident that I am going to be able to reach new heights in 2012 based on my constantly evolving approach to reaching my maximum physical potential.



Chris Horner and Levi Leipeheimer claiming team victory
over the final stage.



Even though Horner is considered somewhat 'old' compared to the typical professional cyclist, he makes up for any physical limitations through his wisdom.  He claims that he is still getting stronger each year.  He won the Tour of California quite convincingly.  In fact, fellow pro-cyclist Christian Vandevelde  mentioned that Horner was actually giggling up one of the steep mountain stages of the event... he felt that good... that much stronger than his competitors.  This is an inspiring concept.  One can potentially overcome biological disadvantages through strategic, evidence-based training.

Horner credited much of his success at that event on his decision to adjust his infamous cheeseburger diet, and opt to focus on losing weight.  He started the TOC about 10 pounds lighter than his normal race weight... no wonder he was giggling when he was on the climbs... it must have felt so much easier with his improved physical profile.

A succesful season begins in the basement/garage...
even for pro cyclists like Chris Horner.

With this in mind, I have purchased a new health-O-meter scale and decided that December 1st is D-DAY. I will reluctantly weigh myself, and then vow to monitor my body fat throughout the winter. Hopefully, I will be racing lean by the time I head down to Arizona for the Tucson Classic.

I have even signed up for a wacky indoor training challenge that starts December 1st and culminates with a 100 mile trainer/roller ride on New Year's Day...

Hmm, maybe that is a bit ridiculous, but perhaps I can get some people to join me.  What a great way to start the year, in theory.  We shall see.

"He's Got Legs... And know's how to use them"

First off, did ZZ top really exist?  The whole concept of two guys with really long beards playing Fluffy Z guitars while side stepping in an awkward synchronization seems like a weird nightmare looking back.

Secondly, I have found myself with a bit more free time than usual, since I have decided not to race anymore this year, which means my blog posts will start to get a bit off course.  This might be a good time of the year for you to stop reading my entries for a month or two.  My focus shifts from documenting my bike racing adventures to entertaining myself.  On the other hand, I will put together some insightful entries from time to time, as there are some cool topics that I often discuss during the winter months (indoor TT's, team announcements, training theory, equipment adjustments,  training camp, etc.).

Ok, along the lines of me having too much free time this morning, here is a picture that I put together upon reviewing Angy Snoop's photo collection from the Devil's Cross 2k event.

Right: Chad Bishop, Middle: Matias Perret, Right: That dude from ZZ top with some hot chic's legs.

There are a few noteworthy considerations.  First of all, Matias (2011 Iowa State Road Race Champion) has huge legs.  His success at bike racing is definitely influenced by his genetic pre-disposition to be able to recruit lots of fast-twitch muscle fibers.  I would love to take a look at his current training calendar. I wonder if he does off the bike work to achieve some of this mass, as simply putting in the mileage would not yield this physiological composition.

Ok, my legs seem to be pretty 'massive' as well, especially compared to that girl with the ZZ top head.  Usually guys with massive legs tend to be sprinter-types, while being less efficient at climbing and time trialing. Matias has achieved success within all aspects of the sport, so even more noteworthy.

I used to find it odd that competitive cyclists don't always have huge legs.  I eventually came to understand that endurance athletes usually have more slow-twitch muscle fibers, which don't tend to become massive, rather just more efficient. Well, in an effort to keep things in perspective, I will now compare my legs to Janez Brajkovic's.   He is an international  Pro Cyclist for Team Radio Shack.  This guy can time trial and climb mountains with the best riders in the world.

Right: Chad Bishop, Middle: Janez Brajkovic, Right: The girl from ZZ Top

Ok, my arms seem to be almost as large as his legs.  And yet, this guy has one of the most effective  power to weight ratios in the sport of cycling.  I don't really have much of a point, except to point out that bigger leg muscles aren't necessarily stronger, depending on your definition of strength.

I wonder if that girl from zz-top would go out with a guy like Janez?  She might prefer a bit more facial hair and maybe the more traditionally masculine physique.  Wait a minute...  what is that girl in the ZZ top mobile up to?  Are these two meeting in the desert for a little nature exploration?  And where is the driver?  That guy is missing out, depending on what is about to transpire.

In addition to blowing your mind with ZZ top references,  I also use this blog to document and archive my racing.  To that end, below are a couple of belated pictures from Devil's Cross 2k.  Thanks for reading, and please pardon my digressions.

Criterium Racing in the Rain = Cyclocross Racing

Before I turn the page on the cross racing season, I still feel like I need to purge myself of the bad taste that my last race left in my mouth...  I will look to cycling blog guru Steve Tilford for help.  Here is an excerpt from one of his previous entries:

"I used to think that cyclo-x was like time trialing. Or MTB racing. You against the course. Since cross became popular again this past decade, I’ve reaccessed that opinion. It is closer to criterium racing in the rain. You against your fellow competitors, with the course being another element to deal with."



The cobbles were slick throughout most of the 2011 Snake Alley race.

 Criterium racing in the rain??? Crap, no wonder I feel so out of control with respect to my cyclo-cross potential.  Criteriums are my least favorite discipline, especially flat ones with 8 wet corners.  I have actually vowed to DNS any criterium if it is raining.  Just too expensive (too replace the trashed gear) and risky (too replace the trashed skin).  Ok, if I had some great ability in the rain, I would go for it, but wet corners really slow me down. 

As soon as it started sprinkling at the 2011 Snake Alley Crit (master's 30+), for example, my race was practically over. I still finished in the top half of the field, but I just couldn't overcome the challenge the slipperiness added to the course.

When it is raining you really can't 'open it up' with respect to your power and speed, at least I can't.  This is definitely similar to the cross races I have done recently.  It was more about smoothness,  jerky accelerations only wasted energy.  There weren't any long stretches to really leverage certain elements of cycling strength while ramping up the speed.   I am not saying there should be, just saying there weren't.

Am I the only one who doesn't like crit racing?  No way... Tour De France legend Berard Hinault, for example "wasn't a big fan of crits" according to Steve's recent entry.  Ok, I am grasping at straws with that one,  but give me a break... criteriums are the bread and butter of the US bike racing scene, so for me to accept that I simply don't enjoy racing in them does cause me concern.

So, where does this leave me with respect to cross racing?  I will still race cross.  It is a healthy pursuit that does provide me with a rewarding experience for a variety of reasons.  I am glad that I can compare cross racing to criterium racing in the rain, however.  This provides me with insight as to why I always get frustrated with my results when I enter cross races.  Maybe if I stopped focusing on my fitness, and started enjoying the challenge of connecting with the courses and the culture of cyclo-cross I would have more favorable results.  Hmm, I will re-read this entry next September, as that could be the ticket.  I need to stop focusing on what cyclo-cross in NOT, and enjoy everything great that it IS.  Wait a minute, maybe that could also help me at criterium events next year... bonus.

The Devil in the YELLOW dress...Devil's Cross 2k11

You can get 1000' of YELLOW tape for about $6.

YELLOW TAPE
A great sign that the economy is rebounding can be seen at cyclo-cross races this year... the superfluous amounts of YELLOW TAPE.  Back in the recession-era of 2009, race organizers had to limit the amount of YELLOW tape they used due to budgetary restrictions.  This is no longer the case, as all of the races I have done this year have strategically taped off courses to make them as technical as possible... there is YELLOW tape everywhere.  Gone are the days of long grinding straight-aways, lung/leg busting run-ups, and courses infused with roadway sections.  If you like twisting and turning, then the course designers this year have not let you down.

Ok, I guess I am a bit frustrated because I was hoping this race located in Devil's Glen Park (Bettendorf, IA)  would really work out well for me.  The promo description read "The course is as tacky as the Dice Man's riddles. Add that to the Snake Alley steep climb, the 3 run ups, the Tiger pit, Quicksand, and 50 foot rappel, and we should have a bit of fun Sunday".   3 run-ups, a sand trap, tackiness... Yes!... I have been waiting for a course like this all season.  There isn't much I can do about my enjoyment of applying the brakes during technical sections, but I can train my power, VO2, leg/core strength, etc.  My training wasn't typical, I am sure, but strategic to potentially give me an edge given the right set of circumstances.

Cross-dressing YELLOW Devil.

Unfortunately, the pre-race marketing turned out to be exaggerated.  I didn't really notice any run-ups nor sand.  Rather, the devil dressed the course with loads of YELLOW tape.  The climb (Phil's Hill) was steep, however, and allowed for a great place to dig deep and really 'feel' the effort.  The course was very well designed and truly was fun, but again, I thought this was going to be a race best suited for cross-fit types... it ended up being a race best suited for cyclists... dang.

I lined up for the Master's 35+ still determined to win, however.  The ref counted down in an odd fashion that included the use of the number  '0'... this busted up my launch, and I started out in the back of the bunch as usual.  Race winner Ron Bridal propelled to the front and never looked back, literally, as he got a huge early gap and we never saw him again.  The rest of us battled it out for 2nd.  I found my way to this position and began building a gap on Andy Breitsprecher (DICE) who was hot in pursuit. I can tell he really wanted to do well in his team's race.  His efforts seemed futile, however, as I was edging away.

Smooth naviagation through YELLOW tape is a required skill set of the succesful Cyclo-Crosser.

The course gave an advantage to those who could navigate through YELLOW tape with the least amount of effort.  You had to stay focused on your technique.  I let my mind lapse a bit and washed out during one of the downhill turns.  I slid right under the YELLOW tape.  As I collected myself, Andy came by and shouted at me to get out of his way.  I had crap in my cogs and my gears didn't seem to be shifting.  Eventually, I regained my composure, and held on to the 3rd place. 

I have new reasons to be cautious
near YELLOW tape.

A couple of laps later I got caught up in the YELLOW tape in that same section.  My handle bars were tangled up... ridiculous.  I guess I was getting tired.  I crossed the line feeling a bit beat down, mentally, as the course got the best of me, just not in the way I had hoped.  I held on for 3rd place which meant I added another envelope to my collection.  I was happy about that, though have a strange new aversion to the color YELLOW.  This concerns me because I am sort of a LIVESTRONG type guy, and appreciate the YELLOW Jersey as an icon of perserverance.

For whatever reason, I am getting pretty comfortable with the concept of racing two cross events in one day this year. I surmise that part of this is my evolving fitness, but seriously do think the courses have slowly become less physical, and more technical over the years.  I think the courses used to have to include a certain percentage of 'off the bike' sections, for example.  This doesn't seem to be the case anymore.  Running with a bike uphill is grueling, but something that I can train for.  This is a great time of the year for me to cross-train with weights, running, plyo-metrics, isometrics, calisthenics, etc.  I enjoy taking a break from racking up the outdoor road mileage.  This means I may sacrifice a bit of pure-cycling strength, but enjoy a more balanced state of overall physical capability.

So, I did line up for the Open race later that day, but really wasn't entertaining any notion of success.  You can tell who thinks they have a shot at winning because they line up in front row.  I lined up in the second row.  Not many people opt to double up their cross races... Justifications I use to motivate a second entry include: 1) getting in a good workout, 2) improving technical skills, 3) I'd rather be in a bike race rather than watch it,  and 4) a chance to conquer the inner demons (devils?) that suggested racing twice was asking for trouble.

The race went well with my proudest accomplishment being that I didn't get lapped by race winner Kevin McConnel.  I used to get lapped back in the early days of my racing career, but thankfully this doesn't seem to be happening anymore.

I found myself racing with a guy named Brett from Peoria for the last couple of laps... sort of a race within a race as we traded places off and on.  I anticipated that it would come down to the sprint up that steep hill (Phil's Hill) that was about 50 meters from the finish.  Sure enough, I hit it hard up the hill and he followed.  I got a gap, but he persisted and I only beat him by about a wheel's length (finishing 9th out of 15 starters).  That was an intense effort and worth my $5 entry fee to see (and feel) it play out.

The DICE guys did a great job putting this event on..  it truly was a great Cyclo-cross race.  If I had done better the report would have read differently.  This was a tough field.  I can specifically suggest that the top three guys are possibly the strongest cyclo-cross competitors this year in Iowa (Kevin McConnel, Matias Perret, and Nate Kullborn).

I am happy that I decided to do cross races this year.  It really did motivate my training while providing an opportunity to develop my technical skill set.  I am in a great frame of mind (aside from the YELLOW phobia issue) as I begin to anticipate my 2012 racing season.

Showers of Power

4 SHOWERS A DAY...

Ok, there are a quite a few days throughout any given year that I grind out 3 showers, but hitting the shower for a fourth time in a single day was a new milestone.  I owe this tremendous accomplishment to my boot camp fitness instructor, my fragile ego, and most importantly, to a 70 degree November afternoon.

The stage was set for ShowerFest 2011 as I mounted my trainer last Thursday for a spirited bout of high-intensity interval training with Coach Troy.  This was the pre-workout to what turned out to be a major ass-kicker of a workout at the community Y later that evening as Scott (the boot camp instructor) lead us through a workout that I will not soon forget.  The key difference to this workout compared to others he has led is that it was competitive.  Instead of doing an exercise for a set amount of time then rotating, we did a set number of repetitions then rotated through at our own pace... crap, "at your own pace" is practically a death sentence for me, as I only know one pace, and knew that I was going to kill it.

Sure enough, I sprinted around the track at full speed, executed burpees like a pro, jumped on boxes like they were being punished,  and did walking lunges at a pace nearly twice that of the rest of the class. I was excited by the fact that the exercises seemed to have potential to make me a stronger cyclist, which was an unexpected bonus and fueled my efforts. Maybe the fact that many of my classmates were extremely physically fit and attractive females had an influence on my performance... maybe.

I would have considered resting the next day, but the weather was good, and I went on a group bike ride instead.  Then, I awoke Saturday to realize that my legs were completely trashed... I could barely lift them, and hobbled around all day.  Sunday wasn't much better, as I was forced to take another rest day. 

Ok, maybe Monday will give me the opportunity to regain my confidence.  I have a couple more cyclo-cross races left, and being essentially injured from cross-training wasn't sitting well with my psyche.  I have a timed workout that I planned on using to verify that my fitness was still solid.  Crap... I couldn't complete the workout... my legs still felt lethargic.  I vowed that Tuesday would be the day.

I woke up Tuesday and couldn't think about anything but completing the interval workout I had attempted on Monday.   My focus was blurred slightly, as the weather was supposed to be excellent and a group training ride was in the works.  Ok, I decided I will just have to add that to the agenda.

SHOWER #1:  I took my first shower of the day as I headed to work.

I rocked out my noon workout, and high-fived myself... Yes, I am back at 100%... all is not lost.
SHOWER #2: I showered for the second time and headed back to work.



I got kind of bored spending so much time in the
shower... This guy seems to have the right idea.



I didn't last long at work, as the 70 degree temps created the overwhelming compulsion to hop on my bike and head to the group ride.  I ended up with about 48 miles, and wasn't sure that I would be able to make it to that night's boot camp workout.

SHOWER #3:  I had a protein meal replacement shake and sat in the shower, hoping the warm water would have a therapeutic effect on me, and motivate my last workout of the day.

I really had no choice but to attend the boot camp session.  Once I sign up for something, anxiety prevents me from not attending.  I was doing alright, especially with the upper body exercises, but my hamstrings started to cramp doing sit-ups.   Odd, but my training time for the day was approaching 4.5 hours, so not really a surprise.

SHOWER #4:   Ok, one more shower before bed. 

I don't train like that often, at least not during my off-season, but things just worked out that way. I imagine Ironman triathletes have days like this all the time, as cross-training with multiple daily workouts is necessary.  I will reflect upon this day next spring when I shift back to a pure cycling training regimen.  I enjoyed a sense of accomplishment and the pleasant realization that I would only need ONE shower on Wednesday.

Bobber's Cross Race Weekend

I participated in three races during the Bobber's Cross series that happened over a beautiful weekend amidst the picturesque backdrop of Lake McBride, near Iowa City.  Ultimately, I took home three envelopes, so the weekend was a success with respect to my results. 

MASTER'S 35+
On Saturday, I decided to enter the first race of the day day, the Master's event, which would give me the opportunity to potentially race twice, should I feel so inclined. 

The first consideration is the course... It still amazes me how much influence the course has on the results, based on how it plays to individual strengths and weaknesses.  Saturday's course was described as a mountain-biker's course.  Essentially, you were always twisting and turning, never really getting a chance to "open it up".  There were a few sections that weaved around trees in such a tight fashion, that it would have probably been faster to simply pick the bike up and run through.  Hidden tree roots added to the challenge. 

Finishing the barricades racing along Lee Venteicher early in the Master's 35+ event.
 I seem to be giggling, as I find it hard to take jumping over hurdles too seriously.

The main obstacle was the dreaded sand pit... This was easily the longest sand trap I have ever tried to navigate by bike.  I watched as people had various degrees of success as they attempted to cross the sand without dismounting.

Good shot of the Dreaded Sand Trap

The single speed riders took off first, then they launched the 15 Master's 35+ racers in my category, followed by the 45+, then 55+ groups.  As we waited, someone mentioned that this course didn't seem to suit me... I was eager to find out if they were right, because it was very technical, without any hills or lengthy straight sections.

I tried to hit it hard from the start, but ended up in about 7th position, which seems to be my Method of Operation.  I have got to say, this course ended up being genuinely "fun".  You never could get bored because you were always contesting an obstacle.  The sand trap and subsequent barriers, were the only areas that I felt winded, it just wasn't one of those redline heart rate type courses.  The rest of the time was devoted to trying to race as smoothly as possible, and avoid making mistakes. 

Early on, I actually got my right leg caught between my rear tire and frame, as I inadvertently kicked someone during a dismount obstacle.  I lost several places, as the group was very tight for the first couple of laps, but gained an intricate scarring pattern on my shin... weird.

Eventually, I found the places on the course where I could advance, and did so accordingly.  In fact, I was in first place with only two laps to go.  There was only one guy still contesting my victory, but I had a nice gap.  He was an Italian who resided in Colorado (hmm, that is a very bike friendly demographic)... One of his buddies shouted something at him in Italian... Not sure what he said, but it must have been inspirational, because he soon found the strength to pass me.  I kept him in my sights but he had established about a 5 second gap.  I knew leading a race with someone right on your back is anxiety provoking and hoped he would crack. 

Yes! Right after the sand trap he lost control and dropped his bike.  I entered the barricades at about the same time, with only about 150 meters left to race.  He was quicker through them, unfortunately, and used that gap to beat me by about 1 second.  Dang...

RESULTS: Place Points Name City, State Time License Bib Team
1 420.10 Lucas Llado Boulder, CO 161592 132 Unattached
2 436.16 Chad Bishop Muscatine, IA 223776 130 American Equity
3 452.22 Andy Breitsprecher Ely, IA 243670 126 DICE
4 468.28 Steve Meek Davenport, IA 53946 128 Team Hammer
5 484.34 Greg Aronson Bettendorf, IA 192337 116 DICE
6 500.40 Lee Venteicher Waukon, IA 74475 3 Bikes To You/World of Bikes
7 516.46 Geoff Perrill Iowa City, IA 223955 ICCC
8 532.52 Karl Thomas Iowa City, IA 316082 119 ICCC
9 548.58 Jason Forbes Iowa City, IA 334140 103 Cross Test Dummies
10 564.64 Thaddeus Paisar North Liberty, IA 90345 129 ICCC
11 580.70 Jon Yetley Coralville, IA 160912 100 Unattached
DNF John Burkle Iowacity, IA 301651 125 Atlas Cycling
DNF Gary McNabb Iowa City, IA 212464 122 Atlas Cycling
DNF Inigo Ibarra Johnston, IA 320274 133 Scheels
DNF Michael Edwards Iowa City, IA 200222 121 Atlas Cycling

I still hadn't decided to enter the Open race yet, and waited for inspiration... There was birthday cake on the table (Happy Birthday Mark), and I thought that was the sign I needed.  I devoured a piece, yet found my desire to take a nap overwhelming.  I drove home, promising myself to return Sunday.

The calm before the storm, as riders anticipate the start of their race.

MASTER'S 35+


Fifteen riders lined up with me to contest the Master's 35+ race on Sunday.  The course had basically been reversed, however the main obstacles had been eliminated (namely the sand trap), so the course was going to have a faster feel to it than Saturday. 

I recognized Ryan Jacobsen (Atlas Cycling) in the field, noting that he has been winning nearly every Master's event he enters.  Having a fast start seems to be crucial to success in cyclocross.  Understanding this, I attempted to pop up to the front, right from the gun, but the first corner was loose with gravel, so I ended up assuming my usual position in about the 7th place.  I was in a position where I could count ahead to see where I needed to be to get an envelope, so I wasn't too panicky.

Ryan started fast and navigated the course with relative ease.  He dropped his bike during a loose gravel section where the course crosses the road, gashing open his ankle, but quickly rebounded.  Unfortunately, Louis DeWild dropped his bike there as well, giving Ryan the start of a gap that he never gave up.

Louis quickly recovered the places he lost, and gradually placed himself in a gap between the race leader and Steve Robinson... It took awhile but I clawed my way up to fourth place (yeah, the start of the envelope pay-outs), and felt content with the situation.  Steve (Zealous Racing) had an insurmountable gap on me, and I had the same gap on Greg Aronson (DICE).  I soft pedalled the last lap, as I had pre-registered for a second race that day, and was content to get 4th place against a very respectable field....

RESULTS: Place Points Name City, State Time License Bib Team

1 380.80 Ryan Jacobsen Iowa City, IA 197021 20 Atlas Cycling
2 395.74 Louis DeWild Des Moines, IA 264102 147 Rasmussens
3 410.68 Steven Robinson Des Moines, IA 213399 10 Zealous Racing
4 425.62 Chad Bishop Muscatine, IA 223776 151 American Equity
5 440.56 Greg Aronson Bettendorf, IA 192337 139 DICE
6 455.50 Anthony Thaller Marquette Heights, IL 298505 341 Little Ades
7 470.44 Steve Reynolds Pella, IA 244044 313 Zealous Racing
8 485.38 Rob Thompson Iowa City, IA 192645 135 Atlas Cycling
9 500.32 Nick Martin Iowa City, IA 213033 142 Atlas Cycling
10 515.26 Russell Buri Iowa City, IA 350374 152 Unattached
11 530.20 Jon Yetley Coralville, IA 160912 100 Unattached
12 545.14 Jason Forbes Iowa City, IA 334140 103 Cross Test Dummies
13 560.08 John Burkle Iowacity, IA 301651 125 Atlas Cycling
14 575.02 Steve Fry Des Moines, IA 225422 145 Unattached
15 589.96 Jack Piper Burlington, IA 130591 146 Atlas Cycling
 
CAT 3/4
 
Steve Robinson started giving me crap right off the bat for sand-bagging by entering the Cat 3/4 race.  His taunts may have been justified, however, as I technically am a Cat 2 on the road, and could have requested an upgrade based on this. However, I only raced one Cross event last year, so really didn't feel like I had earned a Category 2 Cross license. I also reminded myself of all the other Cat 2 roadies I have seen enter the Cat 3/4 races this year.  Additionally, the Open event that day seemed to be loaded with heavy hitting Cyclo Cross all stars from Iowa City, so wasn't feeling all that inspired to try and hang onto some of those wheels... at least not today...  I think more people would enter the Open events if they paid back a little deeper than 5 spots...

View of the some of the twisting sections.

Regardless,  I lined up with a rather large field of 30 experienced cyclo-cross racers all motivated to earn a favorable result.  The race started fast and I was further back in the field than I was comfortable with.  After the first lap, I was still lingering in about the 7th place with not many places on the course where I could advance my position.  There was a lot of single-track type racing throughout the course.  In fact, there were only 2 or 3 sections that I could pass people.  I found a rhythm, and basically passed one person per lap, as I had to bide my time while I waited for the course to present an opportunity to pass. 
 
Eventually I made it up to the second position, and could see the leader within striking distance.  He was wearing a zoom performance kit (Alex Libin), and some of the hecklers questioned the situation "Are you going to let a triathlete beat you?"  I love hecklers because they make the event more engaging.  The things they say get stuck in your head sometimes.  Unfortunately, I couldn't gain any ground on Alex,  he seemed to be racing at exactly the same rate as I was...  Jesse Leonard  (DICE/Iowa State University)was right on my tail, creating a very intense racing experience... I had to keep very focused.
 
Alex did wipe out, however, at that same loose gravel spot that had been giving people problems all day.  It wasn't enough, as I ended up finishing second, about 10 or 15 seconds back...
 
I vow not to enter another Cat 3/4 event, as I now feel confident that I am approximately a Cat 2 level Cyclo-cross rider.  I will upgrade accordingly in 2012, as not to be tempted...

Hmm, I have finished 2nd or 4th in all but one of the 7 races I have entered so far this year.  Though I have got a hole stack of envelopes spilling over with my winnings, this is still a bit disappointing... Why can't I finish 3rd? I really want to finish 3rd at least once before I call it a season. 


RESULTS: Place Points Name City, State Time License Bib Team

1 393.52 Alex Libin (1 - Cat3) Clive, IA 228194 331 Zoom Performance
2 401.08 Chad Bishop (2 - Cat3) Muscatine, IA 223776 346 American Equity
3 408.64 Jesse Leonard (3 - Cat3) Bettendorf, IA 261951 323 Iowa State University
4 416.20 Jory Conor (4 - Cat3) Burlington, IA 308766 347 Unattached
5 423.76 Marius Czarnomski (5 - Cat3) Cedar Rapids, IA 272490 314 ICCC
6 431.32 Keith Snoop (6 - Cat3) Marion, IA 83127 309 HBA Racing
7 438.88 Eric Waldron (7 - Cat3) Iowa City, IA 180909 315 Unattached
8 446.44 Thomas Behne (8 - Cat3) Iowa City, IA 319828 317 Q7 Cycling
9 454.00 Kyle Williams (9 - Cat3) Iowa City, IA 239639 343 ICCC
10 461.56 Seth Long (1 - Cat4) Ames, IA 361324 246 Iowa State University
11 469.12 Matt Kleinmeyer (10 - Cat3) Iowa City, IA 187416 350 Unattached
12 476.68 Zachary Kreifels (2 - Cat4) Ames, IA 295230 353 Unattached
13 484.24 Jared Morford (3 - Cat4) Ames, IA 327682 332 Skunk River Cycles
14 491.80 John Peters (11 - Cat3) Cedar Rapids, IA 125358 340 HBA Racing
15 499.36 Andrew Peterson (12 - Cat3) Iowa City, IA 207441 303 Unattached
16 506.92 Anthony Thaller (4 - Cat4) Marquette Heights, IL 298505 341 Little Ades
17 514.48 Jon Sulzberger (13 - Cat3) Muscatine, IA 72351 349 Harpers Cycling
18 522.04 Jeff Dullard (14 - Cat3) North Liberty, IA 235468 305 ICCC
19 529.60 Brian Kingsbury (5 - Cat4) Davenport, IA 311642 304 Unattached
20 537.16 Mike Frasier (6 - Cat4) Iowa City, IA 189761 345 New Pi/Goosetown
21 544.72 Nick Sobocinski (7 - Cat4) Iowacity, IA 302511 352 New Pi/Goosetown
22 Mike Howard 342 Buschwhackers
23 559.84 Shawn Baker (8 - Cat4) Norwalk, IA 109908 351 Team Emu
24 567.40 Paul Jensen (15 - Cat3) Altoona, IA 67364 328 Zealous Racing
25 574.96 David Parrott Coralville, IA 282124 255 ICCC
26 582.52 Russell Buri Iowa City, IA 350374 354 Unattached
27 590.08 Mark Guthart (9 - Cat4) Iowa City, IA 110666 333 ICCC
DNF Nathan Hicks Des Moines, IA 281712 324 Zealous Racing
DNF Dustin Salter Hiawatha, IA 296487 348 HBA Racing
DNF Damon Salter Hiawatha, IA 293859 344 HBA Racing

Perkins Park Cyclocross Report

I participated in a couple of cyclo-cross races on Sunday in Burlington, Iowa.  I felt much more prepared this week, having gotten back into the groove after gaining some success the week before in Cedar Rapids.  I had put in a couple of good workouts and felt capable of having a good showing, especially in the Master's race.

The course rolled up and down in many sections, but never to any major degree, so it was described as a fast course.  I initially thought the course would suit me, until I noticed that the 4 barricades were placed in 4 separate areas, meaning four dismounts.  Usually there is a series of three barricades in a row,  meaning only one two dismounts.  I always seem to lose a little ground to my competitors during dismounts, so the less I have to get off of the bike to hurdle barricades the better.  One of the barricades was placed at a skewed angle at the base of a root-infested incline... the signage indicated that this was Grandpa Tom's Hill... I would grow to dislike Grandpa Tom by the end of the day.

MASTER'S RACE - I slotted into the first row of the field of 22 Master's/Single Speed racers.  I put the hammer down from the gun, and found myself setting the pace with Lee Venteicher in tow.  I eventually got a gap on the field, however Lee was able to get on my wheel later in the race, where he stayed until the end.  As I got a feel for the course, I realized that there wasn't really any definitive places to try and drop Lee.   There was only one section that was straight long enough to crank up the watts, but it was relatively short, and my efforts to create some distance during this section were futile. 

There was a lengthy switch back section that the course designers used to accomplish the necessary lap distance.  You could easily gauge where your competitors were at because it seemed to take around 2 minutes to get through it, as you could see the others going by in the opposite directions each switch back.    You never could really get up to full speed before each of  the 180 degree turns, so this section became almost an area to rest and minimize wasted energy. 

Lee realized he had the advantage over the barricades and would sometimes end up ahead of me after we re-mounted our bikes, but then his effort flattened out and I would quickly end up setting the pace again.  Towards the end of the race I realized it was going to come down to me and him.  He mentioned that he was just trying to hang on, which inspired me to throttle it up in hopes that this wouldn't come down to a sprint to the line.  I felt good about my chances to get some breathing room during the final out and back section that finished up about 150 meters or so from the finish line.    I wished he would ease up on the pace so I could save some energy for my next race, then I realized that I was the one setting the pace...  I guess I just hoped he would  quit following me, but he hung in and raced to perfection.

As we approached Grandpa Tom's Hill for the last time, I knew the moment had arrived... "Get over this hill and into the out and back section and dash to a victory".  The frantic intensity and exhaustion of the moment resulted in my chain falling off as I attempted to remount my bike at the top of the hill.  Not only did my chain-stopper not keep my chain from falling off, it ended up being in my way as I tried to get my chain back on.... The pit mechanic came to help, but Lee was long gone... He was disappointed because he was hoping for a dramatic showdown, as was I.

At the end of the out and back section, he stopped and waited for me to catch up and offered to sprint it out to the line.  I thought he was kidding, because he deserved the victory, in my opinion.  Ok, we sprinted accordingly, and he was able to beat me to the line, as I finished 2nd overall.

MEN'S OPEN - My fitness is pretty good right now, but I was still a little concerned about how much energy I had used during the Master's race, as I started preparing for the Men's Open event.  My insecurities were elevated as I noticed some of the top cyclo-crossers in the state were entered (Kevin McConnell, Nathan Kullbom, and Matias Perret, for example).  I nearly talked myself out of entering as I began to nod off while waiting for the race to start, but reminded myself that I came down here  for a good workout, and that  you never know how things might shake out.

There only ended being 9 guys that entered.  Brian Moritz and Jeremiah Gantzer were lined up as well as Brett Bohanan of Peoria who had just won the cat 3 race.  Well, I did some quick math along with a reality-check and decided that 4th or 5th place would still be in my sights if things went well.

These guys hit it hard from the start... harder than I had during the Master's event.  Matias flew over his handlebars as we approached the first incline, and I dodged around him.  Some separation started to occur, but everyone was still within striking distance after the first lap.  A group of 4 started to get some distance, as me and Brett seemed to be riding at a similar pace, and Matias was still trying to catch back on.  Eventually, Brian Moritz fell off a bit, as the leading three guys were never to be seen again. 

I rode with Matias  and Brett for a while, but Matias was able to claw his way back up to Brian as the two raced for the 4th and 5th paying spots.  I settled into the 7th spot.  Considering there were only 9 guys entered, 7th might have been a bit discouraging, however this was a small but talented field, so no worries.

My legs however, were all jacked up the next day, from all that barrier hurdling... I figured I must have hurdled those barricades about 80 times over the course of the entire day.  And, towards the end of the Men's open race,  I was getting mentally and physically fatigued, so my technique was ridiculous... In fact, I totally jammed my shin against Grandpa Tom's barricade, as my will to overcome that obstacle was fading once the race got out of my reach.  Darn you Grandpa Tom.

Everyone seemed to enjoy their experience. Thanks to the race coordinators for putting on a top-notch event.

RESULTS:Masters/Single Speed

Masters 35+
1. Lee Venteicher - Bikes To You/World of Bikes
2. Chad Bishop - American Equity Racing/Velosport Iowa
3. Gary McNabb - Atlas
4. Colm Flannery -Peoria Bicycle Club
5. Greg Aronson-DICE
Masters 45+
1. Mark Beatty-Twisted Spokes
2. Dominic Moraniec - Atlas
3. Mike Howard -Bushwackers
4. John Stonebarger -Mass Bay Road Club
5. Steve Fleagle - Iowa City Cycling Club
6. John Peters -Unattached
7. Jon Sulzberger - Melon City Cycling Club
8. Jerry Porter - Peoria Bicycle Club
Masters 55+
1. Landon Beachy -Twisted Spokes
2. John Adamson - Twisted Spokes
3. Richard Gilmore - Twisted Spokes
4. Michael Giudici -DICE
5. Kathleen Porter -Twisted Spokes
6. Gerry Voelliger -DICE
7. Norman Wellings - Unattached
Single Speed
1. Norbert Koenigsfeld - Atlas
2. Jory Conor -Unattached

RESULTS: Men's Open
1. Kevin McConnell - Iowa City Cycling Club
2. Jeremiah Gantzer - Unattached
3. Nathan Kullbom - Atlas
4. Matias Perret  -  Iowa City Cycling Club
5. Bryan Moritz  - Unattached
6. Brett Bohanan  -  Peoria Bicycle Club
7. Chad Bishop  - American Equity Racing/Velosport
8. Tomas Behne - Unattached
9. Derek Cassaday  - Bikes to You/World of Bikes

Morgan Cross Race Report & Photos/Video



Master's Race...Photo by Angie Snoop.

I headed up to Cedar Rapids in hopes of ending my year long stand-off with the sport of cyclo-cross.  I had such a bad time at the one and only race I did in 2010, that I really wasn't sure I would actually line up for any cross in 2011.

I noticed that it was only $5 to enter a second race, so decided to do the Master's Race, and then see what I felt like, hoping to enter either the Cat 3/4 or Men's Open later that day.  I am so far removed from cyclocross that I literally had to look at my USAC licence to see what CX category I am... it said I was a Cat 3.. so I had my pick of three races that day.

I did a warm-up lap of the course, and felt neither encouraged or discouraged.  Lee Venteicher helped remind me that it isn't important to take cyclo-cross too seriously, as I used this perspective to mentally take the pressure off of myself to perform...  Just get out there and have fun competing and exercising.  I was discouraged, however, to see about 40 people line up to compete for the 4 paying spots... they all seemed a bit too 'serious' looking for my preference.

I lined up at the back of the pack and was surprised how fast this race started... I got whacked in the helmet by tree branches trying to hang on... getting held up at the first set of barricades.  I noticed the leaders were already way in front of me... Unfortunately, I also noticed that I was dead last...  I didn't really panic, rather just rode at a comfortable but aggressive pace.  I passed people every couple of minutes... This really is a fun way to race, as there was always a target up the road.  Each time I passed someone I felt energized.

Fellow local blogger Kier James captured some good video of  two of the obstacles...

Lee ended up wiping out right in front of me about midway through the 45 minute event.  His face came within about 6 inches of my wheel.  My reactions were quick and deliberate, as I recieved accolades from spectators who appreciated my ability not to run over his head.

Left: Lee V. navigating the sand trap just ahead of me.  Right: The sand gave riders trouble all day.  Landon Beachy is seen
here trying to dodge the stalled rider ahead of him.

I had no idea what place I was in, but felt secure that I was at least somewhere in the middle.  I was completely shocked to find out that I had actually clawed my way up to fourth place and into a paying result. I never saw the leaders (aside from at the start line) which included Ryan Jacobsen(1st), Jim Cochran(2nd) and Todd Gillihan(3rd). If I had been a little more motivated at the beginning of the race my result may have been higher...  Regardless, my confidence soared and I felt motivated to really step it up for the next race.

MEN'S OPEN (Cat 1,2,3)
I decided to race the 'main event'... the 60 minute Men's Open.  The course seemed to suit me and the temperature was getting hotter, which also is my preference. Somebody mentioned this is a 'roadie course'... not sure if that was meant to be offensive, but I consider myself a 'roadie' and was even further encouraged that I could get into one of the 5 paying spots against this field of 20 Cat 1,2,3 cyclo-crossers.

I lined up at the front of the field  this time, and noticed a certain timidness amongst the field... yes, I could sense weakness and doubt amongst some of the participants. Yet, I didn't really hit it hard from the gun... it seems like guys blow up when they try and get the hole shot... plus, I really don't like having to watch my back the whole race...  On the other hand, dodging around human obstacles creates problems.... it is tricky enough steering through mud pits without having to navigate around racers who wipe out.  I kept track of what place I was in, and found myself in 7th place about half way through the first lap, with plenty of breathing room behind me.

Here is the start of the Men's Open...

I really was feeling good.  There were several straight 'power sections' that I could use to make up serious ground on my competitors.  I also felt encouraged by how strong I was able to run up the staircase obstacle.  Maybe all of those box-jumps and walking lunges paid off.

I kept the race within my grasp and was able to pick off riders one by one throughout the remainder of the event.  I was in third place with about 2 laps to go as I set my sights on the second placed rider.  I gained on him during the 'power sections' and tried to hold my ground during the twisting sections.  I got up on his wheel and decided to execute some psychological warfare by setting behind him for a bit.  I collected some energy, and then passed him in one sweeping motion.  I wanted to get out of his sights quickly, so I didn't have to think about him. 

Unfortunately, I did lose track of the first placed rider about midway through the event, and had no idea how far up the course he was.  A spectator encouraged me by mentioning that I was gaining on him and that he wasn't far ahead.  I did see him eventually, but he had a huge gap and the race was coming to a close.  I focused on staying upright, securing a respectable 2nd place finish.

The HBA guys did a great job of putting on this race, which was very well attended.  I am glad that I decided to compete and look forward to a couple more opportunities to pin on a race number before I close out the 2011 bike racing season.

Results of the Morgan Cross CX race
Oct 9, 2011
Cedar Rapids, IA

Master 35/45/55 single speed
1 Ryan Jacobsen IOWA CITY IA Atlas Cycling Team
2 James Cochran IOWA CITY IA Atlas Cycling Team
3 Todd Gillihan CORALVILLE IA Team Skin
4 Chad Bishop MUSCATINE IA American Equity Racng Team
5 Christopher Eastburn CEDAR RAPIDS IA Iowa City Cycling Club
6 Kyle Sedore Des Moines IA Bike Iowa
7 Andy Breitsprecher ELY IA DICE
8 Andrew Peterson IOWA CITY IA
9 Lee Venteicher WAUKON IA Bikes To You / World of Bikes
10 Gary McNabb IOWA CITY IA Atlas Cycling
11 Michael Edwards IOWA CITY IA Atlas Cycling Team
12 Stephen Goetzelman IOWA CITY IA
13 Norbert Koenigsfeld CEDAR RAPIDS IA Atlas Cycling
14 Steve Fleagle CORALVILLE IA Mercy-Specialized
15 John Stonebarger IOWA CITY IA MBRC/Bicycle Link
16 Timothy Kennel IOWA CITY IA New Pioneer Food Co-op
17 Henning Gerke IOWA CITY IA Mercy-Specialized
18 Robert Thompson IOWA CITY IA Atlas Cycling
19 Landon Beachy KALONA IA Twisted Spokes Racing Team
20 Karl Rosenberg CEDAR RAPIDS IA Hawkeye Bicycle Assoc
21 Brent Linn SIOUX CITY IA
22 Greg Aronson BETTENDORF IA DICE
23 Mark Beatty WASHINGTON IA Twisted Spokes Racing Team
24 Geoff Eastburn CEDAR RAPIDS IA Mercy-Specialized
25 Robert Greigg SIOUX CITY IA Powerada – Independent Fabication
26 JOhn Peters Cedar Rapids IA HBA
27 Phil Curran Davenport IA
28 John Adamson CEDAR FALLS IA Twisted Spokes Racing Team
29 Jason Forbes IOWA CITY IA Cross Test Dummies
30 Richard Gilmore WASHINGTON IA Twisted Spokes Racing Team
31 Kathleen Porter CEDAR FALLS IA Twisted Spokes Racing Team
32 Michael Heffern Cedar Rapids IA
33 Jason Scholbrock IOWA CITY IA
34 Curtis Sawin Amana IA Cross Test Dummies
DNF Mark Considene IOWA CITY IA Goosetown Racing Club
DNF Jeff Barnes IOWA CITY IA Iowa City Cycling Club
DNF Brian Soppe CEDAR RAPIDS IA Hawkeye Cicycling Assoc

I bunny-hopped the log during my second race... tricky because it was
situated at the base of an incline.

Mens Open
1 Joshua Wandrey ANKENY IA
2 Chad Bishop MUSCATINE IA American Equity Racng Team
3 vaughn pierce GRETNA NE Team Kaos-Alegent Health
4 Lee Venteicher WAUKON IA Bikes To You / World of Bikes
5 Michael Miles OMAHA NE Midwest Cycling Community NE
6 Aaron Robnett NORTH LIBERTY IA
7 Kevin Murray LINCOLN NE Flatwater Cycling
8 Landon Beachy KALONA IA Twisted Spokes Racing Team
9 Robin Williams IOWA CITY IA Mercy-Specialized
10 Scott Wilson IOWA CITY IA WOB Racing Co
11 Matt Nagel WEST BRANCH IA Q7
12 John Adamson CEDAR FALLS IA Twisted Spokes Racing Team
13 Jeremy Cook OMAHA NE Midwest Cycling Community NE
14 Kyle Williams Iowa City IA Iowa City Cycling Club
DNF Adam Ventling URBANDALE IA
DNF evin Tempel IOWA CITY IA Bikes to You/World of Bikes
DNF Austin Turner IOWA CITY IA Bikes to You/World of Bikes
DNF Thomas Behne IOWA CITY IA
DNF Derek Cassaday AMES IA Bikes to You/World of Bikes
DNF Geoff Perrill IOWA CITY IA Iowa City Cycling Club
--- Total 20 ---