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.

Suckin' Air in the Basement

Today was the Victorian Roller Race in Washington, Iowa. The race occured in the basement of a Bed & Breakfast, sort of an odd location, but adds to the charm of these sadistic events. The Harper's Racing Team was there in full force, here are our results as I remember them:
Greg Harper - 5:56
Bill Ford - 5:43
Jon S. - 6:47
Bill H. - 6:02
Chad B. - 5:25
Very impressive results for us. My time was a personal best, and was good enough to win the event overall! Later Lee Venteicher challenged me to a 'flying mile'. Basically, you take all the resistance off and go as fast as you can for 1 mile. If you can hold 60mph, you will get done in about 60sec. This was a scary experience. The 'flying' part of the title isn't speaking to the speed of the bike, but the very real potential of flying off of the rollers, due to the violent rocking that occurs when you are pedaling on rollers at well over 130 rpm. Do not try this at home... in fact don't ever try this, you could end up on the disabled list before the season even starts.

Pictured is a shot of me pretending to ride my rollers in my pain cave. I was testing my new 'blogging camera' and the timer function.

Note the treadmill sitting next to the rollers. Yes, I run once a week, trying to keep my running fitness within striking distance of doing a couple of duathlons this year. I will get blown away in the run, but they are sprint distances, so I only lose a minute or so, then I can try and gain it back on the bike, and create enough of a gap, that the fast runners, can't catch me on the last leg.
Speaking of time trial cycling. The frame my cousin gave me ended up being to big.
So, I almost got a huge hook up.. I suppose this frame is for sale. It will fit anyone 6' or taller and is an Equinox 11, Carbon Frame with about two seasons of use, stored the other two. The model year is 2004. Great shape, low use.

But, I was so close to having a TT bike, that now there is no turning backSo, I am planning on buying this new Trek Equinox 9.0.
Since I partied with Steve Hed on RAGRBAI last year, I am inspired to purchase the Hed Tri-Spokes (front), and a Hed Lenticular Disc to complete the rig.

Lactate Threshold Testing - Harper's Racing Team

Today we all met at the shop for some Lactate Threshold testing on Joe Mann's Velodyne. Essentially, this "Ride Until You Die" test increases the wattage every thirty seconds, maxing out at 412 Watts at the 9min, 30 second mark, for a total time of 10 minutes, if you can make it that long. Apparently, only three members have made it that far, Bill F, Greg H, and myself.

First up was Bill Harper (left), smiling here because the test hasn't actually started. He had the highest heart rate of the day with a 200bpm, and was able to hang on until the 8min 30second mark. He then stood up and battled out the next 30 seconds, his heart rate obviously acknowledges his pain.

Mike Doyle stepped up next, and hammered out a solid ride, 'dying' at the 8min 30 second mark.

Next came the team's most agressive 's*&t' talker, the infamous mister Bill Ford. Pictured below he is pretending to listen to Joe's words of encouragement, in reality he was trying to figure out how he could make this LT test into a competition.


Bill was able to ride the full 10 minutes. Unfortunately, we allowed him to go ahead of me and Greg, so we had no idea how brutal his post-ride attacks would be on us while we were riding. If we would have known we would have stepped up the harassment.

I went next. Being new to the experience, I allowed our team exercise physiologist to explain the principles behind the test.

As I pedaled through the test, Bill Ford unleashed his attacks. He decided I looked like Ralph Machio, the Karate Kid, due to my white head band. As much as I wanted to comment, I knew that would throw off my oxygen intake, so I repressed my rage.

I kept a steady speed and tried to keep my effort relaxed. Hoping to make it to the ten minute mark, and get some good data confirming my LT heart Rate.

I rode the full 10 minutes, peaking at the 412 watt mark, when the test concluded. My heart rate at that point was 174bpm. I felt that I could have gone a bit longer, however, I had long since crossed my Lactate Threshold heart rate which ended up being 163. I will now be able to use this number to do interval and LT training throughout the year. After, I caught my breath, I replied to all of Bill's remarks.

Last up was Greg Harper. Little did he know, I have been training with Bill Ford on the fine elements of mental harassment, so he was in for a rough ride, as me and Bill tried every trick in to book to slow him down with our 'jedi mind tricks'. Below is a list:

1) We began by swarming around him, claiming to be sucking all of the oxygen out of the air. I proceeded to deeply exhale, attempting to fill the air with as much carbon dioxide as possible.

2) As pictured, Greg opted to wear a head band from his '80's breakdancing days. The result, Bill F. began his Sylvester Stallone impersonation, and Greg became hereafter known as "Rambo".
3) I began to attack his declining speed... This inspired Greg to actually use precious oxygen as he cursed at my comments.

4) Having achieved an edge in the competition to see who could disrupt Greg's test the most, Bill Ford stepped it up a notch, bringing attention to the 'thong panties' that Greg was apparently wearing under his biking shorts. Pictured below is a rare, never before seen, photo of Bill Ford as the S$%t actually spews from his demented mind. Not sure why, but this friendly banter, actually does make, an otherwise 'painful' test sort of fun.

Greg wasn't able to actually wait until his heart rate went back below the aerobic state, he began serving me and Bill with his non-verbal 'finger birdies'. I believe that he flipped me and Bill off twice each, however since I scored bonus points earlier, when Greg cursed at me during the ride, I claim victory as the best trash talker of the day.

So, overall, we all got in a good work-out and have a great start to the 2008 season. Hopefully, we will be able to get some good base building miles in over the next couple of months, and be ready for many rewarding races in the spring, as we capitalize on this 'off-season' training.

1st Race/1st Win

Saturday January 12th, was my first race of the year, Rollers at our Race HQ, Harper's Cycling. I wasn't really as up for the roller season as last year, because I got plenty of late season competition with the cyclocross season, but I couldn't resist a race that was only a 10 minute drive.

I pulled off the win with a 5:28.1 which smashes my last year PR of 5:46. Hopefully this is an indication of good things to come in 2008. Lots can still go wrong with my training, but if I just stick to the plan, it should be all good.

In general the 'Harper's Cycling Team' made good on the home court advantage. Bill Ford came in second in the Cat 4 race with a time of only 5:40. He finally has a 'sand-bagging' excuse that is believable this year, in that he had a major surgery, and is still on meds and doctor's restrictions. The only contradiction is that a time of 5:40 is blazing fast and next to impossible for most riders, so I am suspicious that the alleged 'surgery' was a mere hoax, designed to cover up the side effects of his latest mixture of illegal doping supplements.

Pictured below are podium shots of Greg and brother Bill Harper for the 40+, and Jon Sulzburger breaking his PR to get under 7minutes and a third place in the cat5's.

Tracy Thomson of 'Bikes 2 You' set a new state record with his 2 mile effort.

I will probably do at least three roller races so I can qualify for a medal and get some points towards the state champs team competition, in which we finished a respectable 10th last year.

Inspiration comes in all sorts of places...

Ok, I will have to admit, seeing the roster for the new 'bikes 2 You' team got me a little apprehensive about the 2008 season (Chris Hansen, Finn Kolsrud, Will Greenwood, Andrew Fagersten, and Bryan Moritz, Sean Walker, Lee Venteicher, Tracy Thompson, and Josh Madsen). That is a completely 'stacked deck' of diehard athletes. I began picturing some of the potential team tactics that they would be able to pull off, and began to re-think my training. I decided to swap some of my running and free-weight workouts for more bike specific training.

A statement from team member chris hansen's blog " you other teams better have lots of padding in your shorts cause we're gonna stomp you asses," sort of sums up the potential for fun and games in 08. This new line-up will be a dominant force, and I am interested to see how they stack up against some of the other big teams like ICCC, Atlas/Core, DMOS All Nine Yards, Bike Tech, DICE, etc.

Their is usually only one or two members of my team at any given race, so team tactics aren't really apart of our vocabulary, but I will be sure to mark this new team, good luck.

It's good to have a cousin at Trek

My cousin works at Trek in Wisconsin as a components engineer, so from time to time I get some good hook-ups. For example he has given me a set of bontrager Carbon Aero racing wheels, and a brand new set of Bontrager Race Lite wheels. I also got to hang out with the Livestrong camp at ragbrai and meet Steve HED, and Lance Armstrong (sort of). Recently, though, I got the best hook-up yet... a carbon Trek Time Trial Frame.

I always joked about adding a fifth bike to my stable, and a Time Trial bike was all that was missing. So, I have to buy a build kit, since obviously there are a few important pieces missing.

Probably go with Shimano Ultegra SL. Also, had already planned on getting my 'buck rogers' TT helmet from Giro, so 2008 should be interesting.

Hopefully, this new bike will motivate more miles each week, especially on the days that there aren't any group options.

January 2008, let's start blogging

Ok, with a new year, I decided to try some new things. First, my main resolution is to be more friendly to females, so I don't end up relating to 'Scott Baio is 45 and Single' in a decade or so. Second, I wanted to start a cycling blog, since I have been enjoying reading everyone elses. I also get inspired to train harder when I read local cycling blogs. I especially appreciate the race rundowns that alot of cyclist submit, it is great to re-live the race through a competitor's eyes.

I was perusing the USA Cycling website and was shocked to see that I am ranked 7th in the Nation as a Cat 4 Road Racer! Pictured is a shot from the 2007 Hummer Hammer, which is one of the three races that was used to yield that ranking. I finished 7th, in a very competitive field. Fortunately, I also raked in some serious points by winning the Illinois State Champ race (Cat 4, 30+).

Most of the guys I aspired to beat throughout the 2007 season, have upgraded to Cat 3, so needless to say that is one of my main goals for the season. However, I wouldn't mind a month or two of being that guy at the start line, that gets 'called out' for not upgrading (aka, sandbagging). In order to do that, I will have to do well at the start of the season.Who knows though, maybe I peaked last year, and I will be stuck as a Cat 4.

I race for the Harper's Cycling and Fitness Racing Team. We are in the process of getting our new jersey's for 2008-09. I think they will look great, not to mention keeping us from getting run over by traffic, thanks to their high visibility. Below is a sneak peak.

Our team is affiliated with the Melon City Bike Club. I am too obsessed with racing and fitness goals to do many of the recreational rides, but it is a good club. I have a slight aversion to wearing melons on my clothing, but I was born in Muscatine, (which apparently used to be famous for selling melons from the island) so I am getting used to it.