Gold Medal - Iowa State Championship Series

The 2012 Cat 1,2  Iowa State Championship Podium:
Kevin Severs (Silver), Chad Bishop (Gold), and Austin Turner (Bronze).

I elected to travel to Ames Iowa for the 2012 "Ames Assault Roller Race" on Sunday.  I was hoping to defend my 2011 Gold Medal in the Championship Series, while also qualifying for the raffle for a new set of Krietler Rollers.  My rollers work well, but they are about 5 years old and I really wanted to replace them.  However, a roller system with resistance fan is over $500, so winning a set in a raffle would be sweet.

Upon arrival, I was informed that they would be separating the Cat 3 racers from the Cat 1,2 racers for the state medals... hmm, I probably wouldn't have drove up to Ames had I known that, as Travis Jass was the one threatening my Gold medal, and he was a cat 3.  Well, luckily I didn't know that in advance because I ended up winning the drawing for the Krietler rollers!! Yes, that made it all worth it. 

As far as the race in Ames goes, I really didn't have the best result compared to my previous efforts.  I wasn't motivated to beat my own time of 4:59.8, as that is the 'bar' that I want to try and overcome next winter...  and beating a teammate is never a specific objective, so I was sort of confused about what I wanted to accomplish as I stepped up to the rollers.

Travis Jass had a great ride that day, posting the time to beat at 5:02.7.... which became my soft target.  Right from the gun I knew something was wrong... I had changed out my rear cassette since the last race, and unfortunately my speed/cadence information wasn't  in sync with the equipment used to measure the results at this race.  This threw me off, as I spun up to my usual cadence and was shocked to see that this was only going to create a finishing time of around 5:08 (usually it reads 4:55). I tried to pedal harder, and then even shifted to a harder gear (this is NEVER a good sign for me).  Confused, I rode it out.  The only thing I could think to aspire to was still getting on the podium.  Kurt Hantleman had posted the current third place time at 5:15, so that was my goal.  I finished with a 5:12 which was third, right behind team mate Kevin Severs. 

Unlike other races, I was just barely out of breath, and my legs didn't feel like concrete after I finished... Hmm, did I give it my 'best effort'?... sort of anti-climactic and initially discouraging.  I was 'discouraged' because I really did feel like I was going to improve my three race average... I felt good and my training was on track.  I guess it has to do with not being mentally driven that particular day...

Of course the upside is that I am again the the Iowa State Indoor TT champ and my journey to Ames was rewarded by winning the raffle.  Actually, the main upside is that I enjoy competing indoors, which specifically motivates my winter training efforts, putting me in great form as the road season begins.  I have to say, it is sort of exciting to have the indoor racing season behind me, though, as I can now start to slowly crawl out of my cave, and begin to enjoy the beauty of outdoor bike training and racing. 

I won three USA Cycling State Gold Medals last year as a Cat 2 (Rollers, Gravel, and Time Trial), so it nice to know that I will be able to have at least one Gold Medal result in 2012.   Thanks to Harper's Cycling and all the clubs and bike shops that support the culture of cycling by putting on this series.

Heat Acclimation

Being 'heat acclimated' actually worked out well on
my trip to Arizona last winter.

Believe it or not, this is the time of the year that I start to think about the effects of heat acclimation.  This concept plays a part in an individuals ability to withstand training in hot and humid conditions.  It takes about 9-14 days of training in the heat to become acclimated.  In my case, I experience year-round heat acclimation, based on the tropical training conditions that I endure whenever I exercise indoors.

Because I am 'heat acclimated' I experience the following adaptations:
1) I sweat more
2) I sweat sooner (my body's threshold is reduced in anticipation of stress... in fact I am sweating right now)
3) My sweat excretes less electrolytes
4) Decreased heart rate at sub-maximal efforts
5) Expanded blood plasma volume
6) Decrease in core temperature

So, this is all well and good in the middle of summer.  I seem to do best in hot/humid conditions.  Unfortunately, this also makes me a big cold weather wimp.   I used to chalk the whole thing up to having less body fat to insulate myself.  This theory didn't withstand empirical testing, as the guys I was training/racing with had similar body compositions.

I did notice, however, that my sweat puddles were always twice as deep as those I was training with.  Hmm, this must be it... It couldn't be my pain tolerance, because I thrive on painful situations... yes, heat acclimation is my excuse.  My body is very efficient at cooling itself, which doesn't do me any favors in cold weather.

So, I have to tolerate the first few races of the season, as I don't look forward to any race that involves 'layering'...   I always over dress, and my clothes are water logged by the end of the race... this really messes up my power-to-weight ratio.  Once the arm warmers come off, though... it is go time...  I am motivated and ready to do battle.

Luckily, a couple of the early season races on my calendar are many miles due south of Muscatine... this is no coincidence... I mostly suck in cold-weather races, so try to limit my exposure, accept for the sake of training.

Ok, I understand that I may want to consider acclimating to cold weather, by riding outside as much as possible...  hmm, makes sense, but I don't mind taking a few months off from outdoor training, and winters seem like the best time to do that. 

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Do you or a loved one suffer the devastating effects of HEAT ACCLIMATION?  The warning signs include ride discrimination, verbal abuse, hazing, excessive snot, frozen toes, and deflated self-esteem during the month of March.  You are not alone...  help is available.  Visit www.coldweathertrainingsucks.com for more information.

Speaking of cold weather, I am stoked to be entering the Iowa Spring Classic Series March 10th.  This is a cool race series that gives Iowa racers an opportunity to battle it out, while testing their early season fitness.  See ya!

Going for the 'Yellow Jersey'?

The Iowa Roller Race Championship Series is a lot like a stage race for time trialists.  You compete in at least three events across the state and your average is compiled to award medals to the top three results in each category.  So, even though I don't compete in every race, I still have to keep track of the other results as they are counting towards the championship.

Similar to a stage race, you don't have to win every stage (or even ANY stage) to win the overall championship (general classification?)...  Well, I am in a situation where I have to decide whether or not I want to travel to Ames for the last race of the year... I have a great three race average, but Travis Jass of Sioux City would be able to overtake it, if he opts to compete in Ames and posts a solid time. This is because it will offset his worst time, and expose mine (5:22 and 5:14 respectively).

It is tempting to have a mid-state showdown (East Vs. West)...  I am quite certain I don't have to win the event to get the Gold Medal and defend my 2011 title, yet this all depends on what kind of result Travis accomplishes compared to mine.   Also, If I opt to make the journey, I will be eligible to win a set of rollers (must race 4 times), which adds incentive.

Hmm, not sure, as I feel quite content with having accomplished my personal goal in Burlington, and might enjoy focusing on some other aspects of training for awhile.  On the other hand, the dream scenario would be that team mate Kevin Severs wins the event, and I do what it takes to improve my three race average, winning the 2012 Roller Race Series.  Not to mention the fact that I really do seem to enjoy Racing Against the Clock.

There is a new website called 'TheFullSked.com"  that seems to be a good resource for Midwest Endurance Athletes.  They have posted the following results:
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Congratulations to Chad Bishop for breaking the 5-min barrier at the Bickell's roller race on Feb. 11.

With two races to go, the fastest rides to date are:
Open Men (all cats)
1. 4:59.8 Chad Bishop at Burlington
2. 5:04.3 Travis Jass at Ft. Dodge
3. 5:04.6 Chad Bishop at Harpers
4. 5:05.5 Kevin Severs at Iowa Bike Summit
5. 5:07 Travis Jass at Iowa Bike Summit

Women
1. 5:52 Connie Inks at Iowa Bike Summit
2. 5:57 Connie Inks at Harpers
3. 6:34 Lisa Vetterlein at Iowa Bike Summit
Masters 40+
1. 5:36 Rod McKillip at Valley West Wipeout
2. 5:40 Rod McKillip at Iowa Bike Summit
3. 5:49 David Hammer at Iowa Bike Summit
4. 5:50 Randy Catron at Iowa Bike Summit
Junior
1. 5:38 William Rekemeyer at Iowa Bike Summit
2. 5:44 William Rekemeyer at Valley West Wipeout
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My respect to all that participate in the winter Roller Race series... regardless of your specific result, I am sure you are enjoying watching your fitness evolve. Showing up and laying it all out there takes a bit of courage, in my opinion.  This is one of many ways to commit to a healthy lifestyle during the wintery midwest months. Congrats!

The Sub 5 Club... Bickel's Roller Race

Enjoying a nice moment on the glorious Roller Race 'Podium' with Lee Venteicher and Bryan Moritz.

I am happy to report that I accomplished my PR at the Bickel's Roller Race in Burlington, Iowa on Saturday.  I felt a little pressure to try and post a time under 5 minutes, so I was a bit apprehensive about what kind of pain that meant I might have to endure.  Not to mention, the fact that digging that deep could potentially result in blowing up and completely wasting my effort.  It all worked out and I posted a time of 4:59.8!

This particular journey started weeks before, after getting a time of 5:04.6 at the Harper's Cycling Race in Muscatine, and feeling like I had little more to give.   I decided to make a conscious effort to get a time under 5 minutes.  Ok, to be honest, I always start pedalling with this goal in mind, it just usually dissipates within the first minute, as the lactate starts to build up...

Not this time, I dialed it into my 'sweet spot cadence' and decided to try and ride it out. Prior to the start, however,  I had a little technical difficulty, in that the reflection from the overhead lighting was obscuring my view of the speedometer... If you have ever done a roller race, you might be able to relate to how important it is to try and focus in on something...  I grabbed a pair of cheap sunglasses, but they just made it darker...  It would have been nice to have some Oakley's... lesson learned...

I tried wearing sunglasses as I raced Lee Venteicher in the infamous "Flying Mile"...  1 mile with no resistance...
 sort of dangerous as you spin up to the point where you start to wobble off the rollers...

At about half mile in, I was feeling confident, as I was holding around a 4:55 pace.  As I rounded the first mile I was at around 4:57, and mentally I was still thinking positively...  crap this is going to happen...  Ok, with half a mile to go I was still encouraged as I could see the 'finish line'.

Unfortunately, I 'blew up' with .3 of a mile to go.  The cadence I was holding began to slip and I felt the energy in my legs completely drain.  Really, I am going to come this close and settle?  Regardless of my mental resolve, my legs just didn't respond, my cadence slipped every couple of seconds... I was just trying to hang on...  Dang, I knew I was going to fall short, as I was down to the last 10 seconds or so but I had no strength left and I was right at 4:59.6...  I opted to try and summon up some adrenalin by executing a gutteral scream...  Miraculously, the clock held steady at 4:59.8 as I watched the distance culminate at the 2 mile mark.  Sweet!

I will refrain from commenting about future implications, rather opt to enjoy the realization of one of my cycling goals.  Along those lines, however, not even 30 seconds after I was finished, Lee suggested that I needed to break the 4 minute barrier next... give me a break.  So, I only have one regret regarding my pre-race bravado...

As promised, I had my time tattooed to my butt... crap, what if I get 4:59.7 next year? 

Fembots in the Feedzone

I appreciate all the effort that goes into putting on a cycling event... but I understand that all good things must come to an end....each year I see a couple races disappear from my calendar... they are usually replaced but just a quick thanks for the ones that seem to be gone (but not forgotten)...  FYI, if you bring them back, I promise to race in them... Thanks to all for your past and current efforts.

Two Bee Races: Conn Day and company put on lots of low key, yet challenging events that were instrumental in motivating and developing my early racing days.  I always thought the February races were noteworthy, due to the precarious weather.

DICE Races: These guys used to put on a ton of races...  I especially liked the Cody Park Race Series at Scott County Park, the Mississippi Bluffs Road Race and the Hummer Hammer.

Finford Roubaix: I won the my Cat 3 racing debut here, so I will always remember the race fondly...  Unfortunately, I also rode off of the course the next year, so I suppose I just wanted a chance to redeem myself.

Brent Mitchel and Steve Robinson share the Cat 3 podium in Finford.

Eagle Point Crit: I raced this event every year, and was excited to give it a try as a Cat 2, unfortunately the Dubuque club stopped promoting the event last year.  It was a great course, assuming you didn't clip your pedal. 

The Eagle Point Crit circled along the bluffs of the Mississippi.

Fortunately, I am able to have a hand in maintaining the Midwest bike racing scene.  I help promote the Melon City Criterium, and I am helping with the American Equity Racing Team's debut road race this July. We don't have all the details worked out, but it is going to be legendary...  I have proposed a 'shoot-out' format, and wild-west saloon maids to do the hand-ups...

Some of the guys are still insisting that we use Fembots for the feed zone... If we go the Fembot route, we will need to decide which one... what do you think?

Rolling the Course

I sometimes wonder what advantages I might enjoy if I didn't read facebook posts and blogs... I always question what I am doing with respect to my training when I read updates from fellow cyclists...  should I be riding outside more?  is my cross training the right choice?  should I be working out more/less? why didn't I get invited to that ride? etc.

Well, I always come to the same conclusion, that I basically know what works for me, and am enjoying the process.  So, I am "Staying (Rolling) the Course"...

To that end, I will continue to enjoy the wonderful world of indoor fitness.  Speaking of which, a midwest sports website called "TheFullSked.com" is tracking the Iowa Roller Race Series, and listed these results for the fastest times:

With two races to go, the fastest rides to date are:

Open Men
1. 5:04.3 Travis Jass at Ft. Dodge
2. 5:04.6 Chad Bishop at Harpers
3. 5:05.5 Kevin Severs at Iowa Bike Summit

So, a nice cluster of results between myself, team mate Kevin Severs, and Travis Jass.  It is fun to compete in this manner, and reinforcing to have people notice.

I really do think I have engineered a nice training plan for this season.   Studying for the American Council of Exercise (A.C.E.) personal trainer exam is providing me with additional insight to make some adjustments to my agenda.  I thought I knew it all, but I guess I was wrong...  My eyes have been opened to a whole new level of human potential.  It will be interesting to see if I can get it to all come together.

Soggy Bottom Boys

Riding outside the other day reminded me of this movie...

"Gray would be the color if I had a heart"... Great, I am quoting NIN songs.  Yes, that's right, you guessed it... I'm conflicted... with respect to outdoor riding.  I guess I am supposed to ride my bike outside when it is 'nice' out, as is the case lately... really throws off my game plan... I have tons of indoor workouts that I am excited to get through, and wasn't planning on spending the extra time riding around outside.  Something must be wrong with me, as I found it completely miserable to ride outside the other day.

Ok, wasn't quite this bad out... but sort of the same 'feeling'.

To write this post I did a search for "miserable gray winter gravel road photo"... oddly enough, the top result was for a race called "The Triple D Winter Race"... which occurs near Dubuque, Iowa...  Probably a pretty cool event... the organizer mentions that "misery loves company"... sounds about right...

If you asked me to list some words or phrases that came to my mind when thinking about my tuesday gravel ride they would be "loud (windy in my ears), snotty, muddy, gray, devoid of color, litter everywhere, death, dead things (trees, grass, etc).  dirt, soggy, chilly, boring, pointless, annoying, depressing".

Ok, I would run to the doctors to get some medication for depression, but then I tried the same exercise when I thought about my last indoor cycling workout:  "challenging, rewarding, intense, exciting, nervous, fitness enhancing, inspiring, motivational, sultry, therapeutic,  re-affirming, painfully pleasurable"...

Sure the weather is rideable, but that doesn't mean that we still don't have limited daylight and mucky roads....  If you have the extra time necessary to ride outside (gearing up, washing self, clothes, bike) etc.  then go for it... but if you have other commitments and/or reservations...  I am hear to say "It's alright"... you are not alone...  riding indoors this time of year IS a healthy part of a well-rounded yearly training agenda...  It IS alright to not like having a soggy butt... taking a break from traffic for a few months is NOT a bad idea...  trust me, I am not complaining... as this is the best Iowa winter I can imagine... I am just suggesting that it is ALL good...

Our emotions(feelings) effect our thoughts and behaviors, and my butt feels wet...  I think I will let it dry off.