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.

CrossFit... the sport of fitness

Participating in team competition...
performing a set of  "Double Unders"

I had a rewarding experience participating in the 1st Annual Iowa City/Cedar Falls Corridor CrossFit Competition.  It was very interesting to watch over 200 participants competing to see who is the 'most fit'.... 

The first leg of the team competition was a 12 minute workout that included box jumps, shoulder presses, rowing, and jump roping... I was elected to do the jump roping, because I was the most capable of doing the 'double under' technique, which is a skill that takes a bit of practice to master. 

Unfortunately for our team... the second workout ended up being a power lifting competition... how much weight can you lift over your head once... this is NOT a part of CrossFit that I enjoy... doing one rep olympic-style max efforts is potentially dangerous, and not really worth the risk considering that I am a competitive cyclist.  Having said that, I still loaded up the bar and threw up as much weight as I could to give our team some points.  The trick to CrossFit is that you are supposed to be prepared for everything... these events could include things like stationary cycling, squats for time, wall balls, rope climbing, sand bag carries, etc...  that means that certain competitors do better in certain workouts... the key is balance... the challenge is very motivating... being fit at everything, not just one thing.

Post W.O.D. #1 pic with my CrossFit team...

I like this CrossFit stuff, and can see myself really getting into each fall/winter.  I also think that my short duration cycling power may see some benefits from the leg workouts.  CrossFit usually involves very high reps, so not much risk of 'bulking up'....  obviously I don't want a bunch of upper body weight slowing me down this year....

So, perhaps I should get focused on cycling... but still feels a bit early.... on the other hand I literally feel like I am cheating on the sport of cycling... like some sort of self-indulgent 'pleasure'... the reality is that I love my "wife" and I can't wait to get back into her warm, accepting, embrace...

Pulling the Trigger... Bang, Bang, Bang!

I have been sitting on the fence, with respect to a few decisions lately... I had the gun cocked and loaded, but hesitant to pull the trigger... alas, one of the best parts about the midwest winters... inspiration through boredom...

BANG: A.C.E. Personal Trainer Certification

I have begun the process of becoming a Certified Personal Trainer and Group Fitness Instructor through the American Council on Exercise.  I am hoping to make better use of the knowledge and experience that I already have, while expanding my knowledge regarding physical and mental fitness.  It is rewarding, for example to know the exact name of the muscle that is sore every time I do standing intervals on an indoor trainer ... Iliopsoas.

BANG: Competing in CrossFit

With much thought and deliberation, I ultimately decided to enter an upcoming CrossFit Competition.  It is an odd feeling to be a beginner at something... I am a Category 5 Crossfitter (no they don't actually categorize competitors).  I am experiencing all the usual anxieties that come with participating in something for the first time.  I have only been doing CrossFit workouts for about 5 weeks, so not the best timing, with respect to my confidence, but I can't resist participating, as it will be fun to experience this culture, and socialize with a new group of athletes.

I was happy to find out that the box jump will be part of my team's competition... I can jump up on boxes with the best of them... very similar energy system as the pedal stroke, believe it or not. 

BANG:  Trek Madone SSL/DuraAce/Bontrager D3

2012 Trek Madone 6.9 SSL Frame, DuraAce/Bontrager Components, Bontrager D3 Aeolus 5 Wheels

One of the great aspects of being a part of a sponsored bike racing team like American Equity, is that you enjoy certain amenities, including a great partnership with TREK.  I still had to look deep, however, to decide just how committed I was to this sport before I finalized the specs on my new road bike.  Ultimately, I decided that eating excessive portions of pizza and tacos was something I truly value, and therefore could enjoy more if I shave a couple of pounds off of my bike by going top-of-the-line, with respect to the frame and components.  I have adjusted my anticipated race weight from 159 to 161... which should still put the total weight of me and my bike well under 180....  Ok, in reality, I will try and have my cake and eat it too (literally?)  If I can somehow hit my usual race weight, AND have this upgraded/lighter bike as part of my 2012 racing tool set... I could potentially experience some enhanced outcomes. 

2012 American Equity Racing Web Site

The website has been launched and is now online...http://www.AmericanEquityRacing.com

Muscatine Indoor TT - Harper's Cycling

Mens' Cat 1,2,3 podium with Austin Turner, Chad Bishop, Travis Jass and Race Director Greg Harper. I enjoyed a great day of racing and socializing on Saturday as I competed in the Harper's Cycling  Rollerhead Killer 2 Mile Indoor TT that took place in my hometown of Muscatine, Iowa.  I was initially struck by the fact that Travis Jass had made the journey all the way from Fort Dodge Iowa.  He currently has the state record for the fastest time in this discipline (4:52).  I held this honor in 2009, and fellow teammate Lou Waugaman broke through the 5 minute barrier last year to set the mark, only to have Travis best him by a few seconds in a subsequent race. Travis and Simon Carl attended this event in 2011, and set solid times at about the 5:10 mark... which I wasn't able to beat last year.  I am happy to report that this year I bested Travis's time of 5:21 to win the 2012 event.  I posted a time of 5:04.6, which was a lot better than I was shooting for.  Maybe I could have squeezed out a few more watts to join the prestigious sub 5 minute club, but I am just happy to have posted a very rewarding effort. Sure I wouldn't mind getting a time under 5 minutes... but then where does it end?   I already have been receiving the same feedback regarding this result...  great job, now how about getting a time under 5 minutes?  This is flattering, but reminds me of my good buddy Lance Armstrong... After winning the tour 7 times, what did people ask after congratulating him... how about an 8th???  It never ends... racing doesn't have a finish line, rather it is a journey to enjoy.  I try to appreciate noteworthy accomplishments as they happen, rather than constantly looking forward... Along those lines... I am in a good place right now, and happy to have exceeded my expectations.  Congratulations to all those who braved this grueling 2 mile effort, each participant should feel proud to have spent the day testing their fitness while connecting with fellow bike enthusiasts. Race Results for Harper's Cycling & Fitness Rollerhead Killer 2 Muscatine, IA(Event Information) Time Trial on 01/14/2012 Men - Under 16 - Juniors - 10-15
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1		Ian Henriksen	Muscatine, IA	7:30.8	335064		Melon City Bike Club Inc.
	2		Joshua Holley	Marion, IA	8:06.4	358416
Men - Cat 1/2/3
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1	425.42	Chad Bishop (1 - Cat2)	Muscatine, IA	5:04.6	223776		American Equity Racng Team
	2	449.63	Travis Jass (1 - Cat3)	Fort Dodge, IA	5:21.9	257430		Fort Dodge Trisport Club
	3	473.84	Austin Turner (2 - Cat2)	Iowa City, IA	5:52.8	290106		Bikes To You / World of Bikes
	4	498.05	Andrew Buntz (3 - Cat2)	Iowa City, IA	6:02.5	291573
	5	522.26	Christopher Reed (2 - Cat3)	Center Point, IA	6:11.6	132199
	6	546.47	John Adamson (3 - Cat3)	Cedar Falls, IA	6:23.4	87722		Twisted Spokes Racing Team
Men - Cat 4
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1	498.30	Jon Sulzberger	Muscatine, IA	6:11.6	72351		Melon City Bike Club Inc.
	2	544.15	Eric Henriksen	Muscatine, IA	6:44.6	91805		Melon City Bike Club Inc.
	3	590.00	Robert Hayes	Muscatine, IA	7:49.5	51122		Melon City Bike Club Inc.
Men - Cat 5
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1		Christopher Lintecum	Marion, IA	6:13.4	354594		HBA Racing Team
	2		Stan Boyer	Dallascenter, IA	6:31.2	286542		Des Moines Cycle Club
Men - Masters - 40-99
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1	488.98	Randy Catron (1 - Cat3)	Urbandale, IA	5:55.1	88590		DMOS Racing Team
	2	505.82	Gregory Harper (1 - Cat2)	Muscatine, IA	6:11.0	15134		Melon City Bike Club
	3	522.66	John Adamson (2 - Cat3)	Cedar Falls, IA	6;15.8	87722		Twisted Spokes Racing Team
	4	539.50	David Hammer (1 - Cat4)	Urbandale, IA	6:16.2	178295		Des Moines Cycle Club
	5	556.34	Richard Gilmore (2 - Cat4)	Washington, IA	6:21.0	65541		Twisted Spokes Racing Team
	6	573.18	Russ Clarke (1 - Cat5)	Cedar Falls, IA	7:51.3	366645
	7	590.02	Vernon Rotert (3 - Cat4)	Marion, IA	7:57.1	45873		Hawkeye Bicycle Assoc
Women - Cat 1/2/3/4
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1	479.11	Connie Inks (1 - Cat3)	Waterloo, IA	5:57.5	194642
	2	534.56	Kathleen Porter (2 - Cat3)	Cedar Falls, IA	8:15.4	236465		Twisted Spokes Racing Team
	3	590.01	Rozalyn Boyer (1 - Cat4)	Dallas Center, IA	9:56.8	286543		Smart Honda Women's Team

Suffering on the rollers, as onlookers gaze at the computer data displaying my progress.

Rollin The Rapids - Results

First training race of 2012 went well.   I am pretty much where I need to be to get to where I am going.  5:14.1 is a solid effort that I was happy with.    This is the fastest time so far this year. After factoring in the Valley West Wipeout in Des Moines, the 2nd fastest time goes to Travis Jass at 5:22.2.  By the end of the winter season last year, Travis had broken the sub 5 minute barrier and had a three race average of just under 5:04... so I imagine that he builds fitness with each race.   The State Championship series is based on your best three race average, so I will enjoy an early lead in that competition.

Results from the Rollin' The Rapids bike race - HBA Racing
2 Mile Indoor TT - January 7, 2012 - Cedar Rapids, IA

Senior 123
1 5:14.1 Chad Bishop MUSCATINE IA American Equity Racng Team
2 5:49.6 Rob McKillip CEDAR RAPIDS IA New Pioneer Food Co-op
3 6:10.8 Lee Venteicher WAUKON IA Bikes To You / World of Bikes
4 6:30.6 Christopher Reed CENTER POINT IA HBA Racing Team

Senior 4
1 6:18.0 Jon Sulzberger MUSCATINE IA Melon City Bike Club Inc.
2 6:56.2 Damon Salter HIAWATHA IA HBA Racing Team

Women
1 6:13.6 Connie Inks WATERLOO IA
2 7:24.6 Karen Stierler CORALVILLE IA Mercy-Specialized

Master 40+
1 5:55.0 Rob McKillip CEDAR RAPIDS IA New Pioneer Food Co-op
2 6:19.8 Gregory Harper MUSCATINE IA Melon City Bike Club Inc.
3 6:28.4 Richard Gilmore WASHINGTON IA Twisted Spokes Racing Team
4 7:49.3 Russ Clark Cedar Falls IA Twisted Spoke
5 7:50.4 Vernon Rotert MARION IA Hawkeye Bicycle Assoc

Senior 5
1 6:48.0 Christopher Lintecum MARION IA HBA Racing Team

Junior15-
1 8:00.1 Joshua Holley MARION IA Hawkeye Bicycle Assoc

Fat Tire Bike
1 7:25.06 Rob McKillip CEDAR RAPIDS IA
2 10:19.7 Gregory Harper MUSCATINE IA

Flying Mile
1 1:29.8 Lee Venteicher WAUKON IA
2 1:32.3 Rob McKillip CEDAR RAPIDS IA

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.