"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.