Tiime to start loggin miles

Ok, I guess since the daylight savings adjustment has given us more afterwork light (and less excuses), I have no choice but to start riding outdoors. Don't get me wrong, riding outside is what it is all about, but it is still sort of nasty out. Puddles, mud, windchill, frozen toes, etc.
But this is when we seperate the men from the boys, and the girls from the punk rockers.
I have 110 outdoor miles for the year. I assume I am way behind most serious cyclists, but I have a plan... oh yes, I have a plan and I am exactly on schedule.

I have developed sort of an addiction to jogging on the treadmill, but I have to try and cut that down to once a week. Jogging creates dead powerless legs, sure it helps Cardio and VO2 Max, but nothing trains one for cycling better than cycling.

Our first tuesday night ride reminded me what my season would be like racing against pure cyclists, if I didn't shift my priorities. I was hanging in there, but didn't feel very powerful. So, yes, I took off lots of weight through running, so my power to weight ratio would be improved, except now I have to switch back to getting the power up. When and if this happens, I will be in peak form.

The first 'stop ahead' sign sprint of the year goes to Bill Harper, Congratulations! It is always nice to leave mr. wiford speechless, as he missed his chance to pop the cherry of our virginal tuesday sprint.

Muscatine now has a new Multisport Club, which I am a part of, so I will keep running, but only once a week (assuming I can beat this addiction). I figure I may get creamed on the running portions of duathlons, but should be able to make up time on the bike.

Weekend Romance (I got some HED's)

This weekend seemed like a good time to make some sacrifices (socially and nutritionally), considering that the weather cancelled my racing plans. Even the Trihawks 5k in Iowa City got post-poned due to coldness. So I decided to try and eat sensibly and do some fat-burning type indoor workouts.

In between eating and exercising I was excited to spend time with the newest person in my life, as my new HED JET 60 training/racing wheels had arrived. Being a single guy, I was excited to have someone to hang out with, especially a girl with such sexy aerodynamic curves, and slim profile with just the right sized spokes.

I talked her into letting me take some intimate photos of her. It took awhile to convince her that I wouldn't post these on the internet (oops), but eventually she shed her innertube and posed.

Pretty hot, huh? I got a little artistic with this low-angle shot of her. (Notice she didn't have any tires on, all I had were those recreational 25mm ones, which were too big, so against our better judgement, we opted to go without any rubbers)

Well, needless to say, things ended up in the bedroom. Her she is relaxing on my bed...I am a lucky man.

Then things took a turn on the 'funky side'. Teddy hopped up on the bed. He promised to keep his hands to himself, so I took a quick snapshot, and went into the kitchen to get some accelerade and a protein bar, hoping to refuel a bit.

Much to my surprise, Teddy's attraction for my new Wheelset was too much for him to handle.

I took a couple of photos to use as evidence then kicked his ass. What a jerk.

Fortunately, I had a set of old training wheels down in the basement, so Teddy ended up having a happy ending as well.

Autographed Posters are now available!!!

Proceeds go to the Muscatine "Adopt A Pot Hole" foundation. Thanks for your support!

2008 Jerseys Have Arrived!!! Time to Race.

Yes, it is time to get down to business, our 2008 Team Kits have arrived! I think they look sweet and will provide a fresh start for the 2008 racing season.

These Jerseys will hopefully be seen crossing finish lines in high placings throughout the midwest. As of right now, we have about 11 people on the team, so look for us out on the course in our new gear:

Greg Harper

Bill Ford

Chad Bishop

Tyree Williams

Joe Mann
Robert Hayes
Jon Sulzberger

Bill Harper

Mike Doyle

Eric Henricksen

Lonnie Cook

The Jerseys aren't just for racers,they are for club members & fans as well. In fact, we have several ladies who already have ordered their jerseys.

Speaking of the ladies, Bill Ford is offering specially autographed Jerseys (at a significantly increased price). He will train in them prior to autographing to give the jersey's that authentic 'man smell' that is guaranteed to please any aspiring Harper's Racing Team bike groupies. (females only please)

Yes, I look mean and mad, don't mess with me.

Body Fat

With yet another Race cancelled (Cody Race #1, Mar. 15th), and daily temperatures currently about 20 degrees below the usual average, I am, again, obsessing about body composition.
So, for those who read this blog to keep motivated and educated with respect to cycling here is some new info I am using as guidelines:

Men (% Fat)
Essential Fat 2-4 percent
Athletes 6-13 percent
Fitness 14-17 percent
Acceptable 18-25 percent

So, amateur cyclists should strive to be in the 6 to 13% range. If you are over 40 you can add two percentage points. I have a bodyfat scale, so I keep track of this data.

In general, healthy fat for men is 8 to 19% (up to 39 years) and 11 to 21% (40 to 59 years). So racer or not, being in these numbers reduces the risk of a variety of diseases.

Also, if you want to check your BMI, (Body Mass Index), visit this site and punch in your numbers. Unless you are very muscular you will want to be between 18.5 and 24.9 (don't makes excuses if your BMI is over 25, you are just too fat to perform at your best).
http://www.nhlbisupport.com/bmi/bminojs.htm

I am about 12.6% body fat right now and BMI is around 23.3 so doing pretty good, just a little fat to trim, then into maintenance mode.

Outdoor Training

I got outside for the second time this year on Sunday, bringing my outdoor mileage total up to about 80 whopping miles for the year. It was windy, but not cold, and our group of four got in some good mileage.

I was very thankful after the workout that I made it to the outdoor group ride, as opposed to doing another indoor routine. I was able to assess my racing fitness, and see where I need some work. Nothing ground breaking, I need some hill work (no real way to get hill training indoors), and endurance (again, I can't stomach going longer than 90minutes on the trainier, so not in much shape for rides that go over 30 miles).

On the plus side, I am light (My morning weight was only 163.6lbs), so the other three guys seemed to roll away from me on the down hill sections (last year at this time, I was the heavy roller). And, I was't as winded as usual due to my cardio work on the treadmill. Also, I was strong on the flat headwind sections, an area I am focusing on due to my time trial aspirations.

Looks like some more crappy weather until the weekend, but at least a lot of the snow has melted.

nothing to do but 'weight'

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

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

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

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

The BMI Blues

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

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

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

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

Rollin in Cedar Falls

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

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

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

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

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

For the State Champs results we took home three medals:

Chad Bishop - Silver - Cat 4

John Sulzberger - Silver - Cat 5

Greg Harper - Bronze - 40+

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

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

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

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

Race Weight

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

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

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

All dressed up and no wear to go.

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

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

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

Americans to watch:

Team CSC: Jason McCartney, Bobby Julich

High Road: George Hincapie, John Devine

Astana: Levi Leipheimer, Christopher Horner

Rock Racing: Freddy Rodriquez

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

Iowa Cup

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

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

Winter Wonderland

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

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

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

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

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

Oops, superbowl fever?

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

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

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

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

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

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

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