Road To Nowhere...

"The Gray Zone", "Zone 3",  "The Road To Nowhere"... (press play before proceeding)

"The Road To Nowhere... I imagine parts of my Arizona
cyclng vacation might look like this.

If those phrases are familiar than you must be a roadie of some sort... These terms refer to training that is neither really intense, nor really easy... sort of in between... lower than your lactate threshold, but higher than your fat burning heart rate zone...


These workouts are really mind-numbing, especially indoors, but necessary... So, during a recent workout, as I was merrily meandering on this mundane mission, I heard the instructor on my DVD say something to the effect of  "I know you may be tempted to go nuts right now... but I want to you to try and hold back"...

Even though I had heard him say this before, I began laughing this time.   I really was tempted to unleash some sort of violent interval... I wanted the workout to be over sooner.. but alas, when you are traveling on the "road to nowhere", pedalling faster doesn't get you there any sooner...  I kept laughing... then realized I was having some sort of physiological reaction to this training zone... mild hysteria... my body was using fat as energy, and it sort of 'tickled' compared to the 'going nuts/carb burning' workout that I had done the day before.



"Maybe you wonder where you are... but I don't care... it's alright"

I can see where jogging on a treadmill or cycling on a stationary bike could seem pointless, however I am always able to find a 'destination' to focus my ambition.  All of those who choose to add exercise and physical fitness to their lifestyle are sharing this journey. 



"We are on a ride to nowhere... come on inside... here is where time is on our side... take you there... ha!  ha!   ha!".

So, get on your bike, lace up your shoes, put on that swim cap... it doesn't matter how you get there, as long as you are enjoying the ride. I will see you at the end of the road... 



"Would you like to come along, and help us sing this song?"

Maximizing My Nutrition

Ok, in my quest to truly 'take things up a notch' this year,  I have established a relationship with Scott Herkes.  He is a Certified Sports Nutrition Specialist and owner of Max Muscle Sports Nutrtion.  I have always been immensely interested in the science behind sports performance and nutrition.  Max Muscle has a very impressive product line, and values keeping up with the latest science.   Dr. Phillip W. Harvey is their leading expert in nutritional biochemistry and seems to really understand formulations that will lead to positive competitive/nutritional outcomes.  I can't wait to chat more with Scott and Dr. Harvey about the science behind the products they represent and ways that I can adjust my diet to optimize my results.

RUNNING OUT OF TIME -

Thankfully winter is coming to a close, so I am going to start weening myself off of running starting next week.  I chose to cross train with the equipment I invested in from Vision Fitness (a treadmill and upright bike) this year instead of free weights.  I can attribute this decision to much improved pre-season fitness.  For example, I am practically at my 'race weight' already so I don't really have to do anything special in March to adjust my body composition. 

But before I officially switch to my next training cycle, I think I will test my fitness at a 4 mile run called the "Chili Chase"... It takes place in Bettendorf, Iowa on Sunday February 27th and seems to draw around 300-400 competitors. I hope to finish within the top 10 of this race. I don't typically run outside, however, so it is very possible that I could end up falling on my ass (the course looks a bit slippery).

Luckily, they don't serve the Chili until after the race, as jogging behind gassy athletes would be less than ideal.

Rolling with GRAY Wheels for 2011!!!

I was excited to have been selected to join the Synergy Sport team for 2011 as one of their sponsored athletes.  Synergy products are designed with cutting edge technology both for function and performance. They strive to create the best products at an incredible value using only the finest materials available.  Their Gray wheels and bikes are some of the stiffest and highest performing on the market today. Their strength to weight ratio is leading the industry. 

I will be adding a Gray Tubular Disc to my list of 'speed weapons' for this season.  The owner of Synergy, Stefan Laursen (a former top ten ITU ranked triathlete) briefly showcases this wheel:



I am also excited to get my hands on a Gray Aerodome Helmet.  There is actually a built in lever that will allow me to completely open or close the ventilation system.  With my old TT  helmet, I would have to literally use tape if I wanted to reduce the amount of air circulation. Check it out:



Thanks to Synergy Sports/Gray for acknowledging my passion for the sport by selecting me to join their team.

Bickel's Roller Race

Dominic Moraniec & Mike McCain rollin' @ Bickel's

I rounded out my indoor winter training campaign with a final roller race at Bickel's Cycling & Fitness in Burlington on Saturday.  This store has everything you can think of related to sports and fitness.  They also provided a great set-up that included a buffet with energy drinks/fruits, a virtual training demo, and a full-length mirror so that we could stare at ourselves while we competed...

"80% of success is showing up"... I really do believe this...  as there are always plenty of 'reasons' not to participate in any given event (too far to drive, not in shape, hard course, too competitive, no pay-out, bad weather, etc.).  I believe that people should give themselves credit for overcoming excuses and participating in events (racing, social, work-related, etc) that they might have had some reservations about attending. 

I ended up with a 5:06.8 for my final Roller Race. That was a solid effort and my best time of the year... perfect way to transition to Spring Training, as my focus will now shift to getting prepared for more sustained efforts.

USA CYCLING RANKING
Ok, I will admit that I am currently a bit obsessed with the USA Cycling national ranking system.  I am starting to appreciate the value in acquiring credentials and believe that a respectable national rank can  facilitate some of my future race related goals.  I have noticed that the Individual Time Trial discipline seems especially available to me.  I have a nice head start thanks to the indoor racing I have already done.  Unfortunately, indoor TT's only count for up to 5 points, where as a state TT counts for up to 60, stage race prologues are 10 points, and a national track TT can give you 135 points...  there doesn't seem to be a National Cat 2 Time Trial Championship.
A FLYING TT
Yeah, the ranking system isn't an exact science and I am really not sure how it works.  For example what the heck is a flying TT?  Apparently I have entered in several of them... no one told me it was a 'flying' TT... afterwards somebody said something to the effect of "Geez Bishop you were really 'flying' out there"... but I sure that isn't what the name is referring to.  Regardless, both count for points, as well as Track events.

The guy who ended up 3rd in the nation for 2010 (Cat 2) only entered one qualifying race (national track TT in California) and recieved 135 points... That was actually 2nd out of 29 Cat 1,2,3,4,5's, and even the 29th guy got 16 points... Keeping that in mind, the 19 points I have earned so far in 2011 really are noteworthy.   Also, keeping that in mind,  maybe I should find a track and race on it...  the Iowa State Track Championships are in Wisconsin... maybe... ok probably not. 

Now time to start facing the chilly Iowa roads...   I will be dreaming about heading down to the 'Winter Training Capital'... Tucson Arizona next month... but until then, let's get out and enjoy living the lifestyle.

Velosport American Equity Roller Race

I enjoyed a great time socializing and competing at the Velosport American Equity Roller Race on Sunday.  Lou Waugaman completely punished the rollers by setting an unbelievable time of 4:55.0.  That is the fastest time ever recorded during an Iowa Roller Championship Series Event.  Shawn Loomis held the former benchmark of 4:58.0 that he set in 2010 (FYI...I held the 2009 record at 5:01.4).  Lou was wobbling toward the end of his 500 watt sustained power effort, and nearly rode off of the rollers with about 10 seconds to go... an incredible sign of how far he was able to push himself into the red zone.

Lou Waugaman toward the end of his 2 mile indoor time trial.

Lou's time seemed beyond my current capability, so I constructed a personal goal time that was more realistic and would reflect my steadily improving fitness.  At about 1 mile in I was still rolling a sub 5 minute time but I had to dial it back a bit, ending up with a solid time of 5:08.6.  I asked for some painkillers as waves of intense pain pierced through my legs immediately after the effort... somebody had some ibuprofen... I knew the sting would subside in a minute or two so I called off the request for a medic. I actually enjoy being temporaily incapacitated... sort of a sign that I mentally pushed myself further than what I could physically handle...

Velosport American Equity Roller Race - February 6th, 2011 - Davenport, IA - Results

Senior 1-2-3

Lou Waugaman 4:55.0 Velosport Amer Equity

Chad Bishop 5:08.6 Velosport Amer Equity

Jeff Bradley 5:30.4 Velosport Amer Equity

Jeff Bradley breaking in his new Velosport Team bike
with teammate Paul Deninger setting pace along his side.

Vince Dejong 5:50.0 Velosport Amer Equity

Women Open

Deb Wood 7.29.3 Velosport Amer Equity

Nicole Fiala 7:44.9 Velosport Amer Equity

Kathleen Porter 7:59.3 Twisted Spokes



Junior 15-

Ian Henricksen 7:58.1 Harper's Cycling and Fitness

Senior 4

Mike Thomson 5:46.6 Velosport Amer Equity

John Sulzberger 5:57.5 Harper's Cycling and Fitness

Senior 5

Todd Ehler 5:34.1 Velosport Amer Equity
Jason Rettler 5:52.7 Velosport Amer Equity

Ken Hoffman 6:07.7 Velosport Amer Equity

 

Masters 40+

Paul Deninger 5:25.6 Velosport Amer Equity

John Sulzberger 5:52.7 Harper's Cycling and Fitness

John Adamson 6:19.5 Twisted Spokes

Lou's pre-race preparations with teammates from Velosport/American Equity.



So, now three competitors have posted times under the 5 minute barrier (Lou Waugaman - 4:55.0, Jerome Rewerts - 4:59.0, & Shawn Loomis - 4:58.0).  I think I can someday add my name to the list...



Pretty Fly For A Bike Guy

"I've been working on the Railroad..." (cross training John Henry style)

That was the mantra that rang through my head as I began to undertake the task of manually shoveling my rather long driveway after yesterday's snowmagedon.  I feel that shoveling snow by hand is a great opportunity to strengthen the core (not to mention saves me from buying and then storing a snowblower).

As I began to heave the monstrous piles of snow over my shoulder, I noticed that the neighbor was literally using a bulldozer to clear his driveway... my competitive instincts flared as I remembered the story of John Henry... that guy who rebelled against the industrial revolution.  He challenged a machine operated crew to a battle to see if he could lay railroad track faster using only a sledgehammer.  If I remember correctly he did win but died right afterwards...

Actually I suffered a similiar fate... I finished before the neighbor could come by and offer me a sympathy plow (what?)... but then realized my lower back was 'dead'.  I hobbled around for the next few hours fearing that I would have to forego my afternoon workout.

Nah... a heat pad, some ibuprofen, and stubborn determination helped motivate me to challenge my treadmill to a battle of wills.   I have been gradually increasing my mph on the treadmill for a 3 mile timed effort (about 5k)... Still high from beating my neighbor during our snow battle, I set the mph to 10 and gave it a shot...  I felt better than ever, and though the last part was grueling I did indeed finish in 18minutes, which was my goal for the winter... that is definately 'pretty fly for a bike guy'.   I hope that I can run at least one 5k race  to see if I can match this outside.  (NOTE: Adding running to your cycling training regimine is risky... please consult a fellow roadie before attempting).

Sunday is the Velosport Iowa Roller Time Trial... I can't wait to hang with the gang at Jeff Bradley's Davenport Trek Store and some of the guys/gals from Velosport/American Equity.  I am looking forward to using the energy in the room to lay down a pretty solid time as well.  Come on out and join in the fun.

When a fan lets you down.

...heartbroken, bewildered, downtrodden, frustrated... what the hell was going on?   I stepped onto my indoor bike rollers for one of my high aerobic tempo workouts, and couldn't get past the first 5 minutes.  Confused, I wondered if I had finally reached an overtrained state.  Maybe I had been riding high on a fitness peak that was now over... maybe I was catching a cold...  not sure, but this was troubling... I started to reconsider my race calendar and even wondered if maybe I should back off on my cycling a bit by re-prioritizing my life, as this sort of let down wasn't enjoyable...

I decided to try another workout with shorter intervals... crap, I couldn't hang with my previous speed benchmarks for this one either...  I went up stairs, leaving the pain cave behind... and did a 'last chance' workout on my poser upright stationary bike.  What a let down.

Alas, the next day, I decided to try again... I couldn't let it end like that... As I started the warm-up I just happened to notice that the fan door on my Krietler Roller Killer Headwind system was opened slightly more than where I usually have it (which means more 'wind' resistance)... Ha!  My fan door was open during the last workout... it wasn't me that sucked, it was my fan!  My confidence rebounded, but then I became a little embarrassed that I let myself mope around for 24 hours, having misdiagnosed the situation completely. 

- Roller Racing -
Well, nothing really noteworthy is happening within the indoor time trial scene as of yet.  I did go up to Cedar Rapids and entered another race that is part of the roller race series.  I need to compete in at least three races in order to qualify for the roller race championship series.  Not many people are really showing up to race against as far as Cat 1,2,3's go, but I still enjoy having some winter races to look forward to and find it rewarding to battle against Greg Harper's killer headwind/fly-wheel roller set-up.

Thanks to the diligent record keeping/results uploading of the Iowa Bike Racing Association and event organizers, I can enjoy being currently ranked number 1 in the nation as a Category 2 Individual Time Trialist.  I am the only one with results in 2011 but I can still have fun atop the USA Cycling leaderboard while it lasts.  In fact, all the Iowa racers who have competed in a roller race are 'leading the nation' right now. I hung on for 22nd out of 425 Category 2 racers in 2010... maybe I can get a few more points and crack the top 10 for 2011.  They award state/national championships with more points, so those interested in their national ranking would want to make sure to participate in those events.

Me and Vern Rotert (race organizer) during the awards podium of the Cedar Rapids roller Time Trial, that took place at  Hall's Bike Museum.

Velosport Iowa Racing is having a roller race Sunday, February 6th at the Trek store in Davenport that will be noteworthy.  There should be several guys from the American Equity Race Team in attendance, as well as plenty of club members.  Lou Waugaman is poised to do something 'special' on the rollers.   Should be a good time socializing, racing/training prior to the Super Bowl later that day.

2011 Bishop/American Equity Racing Calendar

This schedule is a work in progress and I retain the right to change my mind as desired but I thought it might be of interest to share how my ideal racing season might pan out this year.

Rolling Pressure

My legs didn't quite want to cooperate with what needed to be done in order to get the fastest time of the day at the Harper's Cycling Indoor Roller TT that I participated in on Saturday, but I did end up getting a first place finish in the Cat 1,2,3 division.  Ok, I was the only one who entered, but when it comes to rollers, showing up is a huge part of the accomplishment.

Travis Jass and Simon Carl (both Cat 4's) posted very strong times of 5:13 and 5:10 respectively, prior to my attempt.  Between those two numbers and the current season benchmark of 5:08.5, I had a lot of numbers floating through my head as I began to pedal.  I thought about all the cat 1,2,3's in Iowa that weren't here and/or choose to ignore roller racing all together and I was a little envious of their sage wisdom with respect to ego defense.  The bar had been set at 5:10.2 for the day... man that was going to take something special.

Well, I posted a 5:16.9, which is a very respectable time, just hard for me to completely be thrilled with, considering that I have posted faster times in previous seasons and even earlier this year.  I really just overshot my limit on that particular day by aiming for too ambitious of a result, and ended up holding on for dear life, as my cadence slipped gradually throughout the effort.
 
I am quite certain I will be able to improve my 3 race average throughout the season as my results usually improve as spring approaches.  I will tweak my training plan just a bit to acknowledge that there is some room for improvement.  I hope to shave off a few seconds at the next event that happens this Saturday up in Cedar Rapids.  I will at least have 'fun' trying.

Pre-Season Racing has begun



Lou wins first Roller Race of season.

Greg Harper spins it out.

 

The 2011 DMOS Valley West Wipeout Roller Indoor Time Trial occured last Sunday.  So, the bar has been set by fellow teammate Lou Waugaman (American Equity Cycling) who won the event with an impressive time of 5:08.5.  Having never raced on rollers before, he spent time finding the right gear, getting balanced, etc, so I imagine he will improve upon this powerful mark Feb. 6th at the Velosport/American Equity Race  (Davenport Trek Store).



Also of note, Greg Harper set the bar for the 40+ category by winning with a time of 5:51.3 and Simon Carl (DMOS) won the Category 4 race by beating roller strongman Travis Jass with a time of 5:13.4. 



In other news, Tony Nichols just joined up with the American Equity racing team for 2011.  He is a strong Cat 2 and very accomplished as a cyclocross racer.

The Harper's Cycling Roller Race is this weekend.  I hope to swing on over and test my pre-season fitness.  Come on by and join the folks in my hometown of Muscatine.

Iowa's Indoor TT Scene

If you are a bike racer in Iowa looking for a little motivation to fuel your winter training efforts, participation in the 2011 Al Kreitler Memorial Killer 2-Mile Roller Races might be just what you are looking for.

Each race features a $260 prize list and an opportunity to keep in touch with your fellow cycling acquaintances while evaluating your training efforts based on your finish time...


A picture from the 2009 Harper's Cycling Roller Race that includes John Sulzberger (left) and myself.


There are 7 races this year:
Jan.9th - Valley West Des Moines Wipeout - Valley West Mall
Jan.15th Sat. - Harper’s Cycling & Fitness Rollerhead 2 Miles - Muscatine, IA
Jan. 22nd - Rollin’ the Rapids - Gold Pointe Fitness Club, Cedar Rapids
Jan. 23rd. - Fort Dodge Tri Sport Rock & Roller Race - Shimkat Motor Company
Feb. 6th - Velosport/American Equity - Davenport Trek Store
Feb.12th. - Bickel's Killer 2-mile Roller Race - West Burlington, IA
Feb.27th - Ames Assault Roller Race - Bike World of Ames

In addition to a shot at winning a few bucks, you also get your name entered into a drawing for a set of Krietler Rollers after you enter 4 races.  At the end of the year, medals are awarded as this is part of the Iowa State Championships Series.  These medals serve as points for the IBRA's team competition that compiles results from all of the various racing disciplines throughout the year.

If you want to take a look at the top end of the results, Bike World of Ames has a great Roller Race Page that compiles stats and gearing charts.

 
I will be racing a few of these as my schedule allows.  The first race of the series is unique in that it takes place in the Valley West Mall in Des Moines.  You can get your shopping done between races and enjoy confusing passers-by who have no idea what you are doing nor why you are doing it...

2009 Valley West Wipeout - West Des Moines, Iowa

American Equity's New Team Member

We added a seventh member to the elite American Equity Racing Team... JJ Bailey.  From Lou Waugaman's Blog Entry...

"JJ Bailey USAC cat 2 - Over the past several years JJ has been tearing up the triathlon scene culminating in his win at ITA World Championships. He has also been a regular in local and regional cyclocross racing. He is the founder of one of the largest athletic coaching companies around called Zoom Performance. JJ's is an "all-arounder" but his main strength is in timetrailing where he is a state champion. This season JJ will focus his efforts on the road and cyclocross for American Equity Racing. "

That's a pretty sweet addition...  read  Lou's Post, for his perspective on the team's 2011 rundown.

We have had several meetings in which we worked out a team budget, racing calendar, team kit/bike design, sponsors, training camp,  etc.  We spent quite a bit of time talking about socks, but that will happen during the off-season... I am impressed with how effectively this team is able to communicate.

The Velosport Club is thinking about putting on a USAC race or Grand Fondo type Race/Rec event as a fundraiser.  It was mentioned that the Quad Cities Criterium might be up for grabs... hmm, I suggested that they move it to Davenport, IA and add Brady Street Hill to the course... man that would be sweet.

Here is a sneak peak at the bike some of the members of the of the American Equity team will be riding...

New Iowa Bicycle Racing Website

The Iowa Bicycle Racing Assocation has a new website.  I just learned about this today, so sorry if this actually isn't breaking news. 

Well, if you like to follow Iowa Bike Racing, this site will be the place to be.  Looks like there will be results, a calendar, links to photos, forums and more.  I would recommend bookmarking it accordingly.

So, I will start organizing my 2011 race calendar using the info on this site(though I am sure the calendar isn't going to finalized until early next year... i.e what about the State Crit Champs, Eagle Point Crit, Scott County Park Series, etc.). 

It was also fun to check out the 'results' section to see a recap of the 2010 State TT Championship.

I am glad to see some new energy directed towards Iowa's online racing presence. Thanks to the IBRA for their efforts.

NOTE: Some links to regional Iowa Racer Websites (blogs, etc)  might be a nice addition, imo.

Sugar, Sugar, Sugar...

SUGAR BURNER- Exercising at too high of an intensity too often teaches your body to burn sugar for energy.  That is why people often rationalize the concept of lower intensity base mileage as an appropriate component of an effective training strategy (longer, slower rides that use a mixture of carbohydrate and fat w/o going anaeorbic) .  I can definately say that my high intensity training tendency does make me somewhate of a sugar burner.  I often bonk on the longer early spring rides/races until my body relearns its ability to use fat as an energy source.  Not sure I have the mental fortitude to pedal slower and longer during the early season, but I am going to try and mix up my workouts a bit.

SUGAR ADDICTION- Ok, once I learned that consuming too much sugar was bad for your skin (wrinkles, etc.) my vainity trigger was tripped, and I seriously contemplated giving up sugar.  Additionaly, I know it plays a role in thickening of the blood, making one more susceptible to heart disease, and obviously makes keeping a healthy race weight more of a challenge. 

So, I actually cleaned out my pantry of all sugary items and experimented with not eating sugar.  I then researched sugar withdrawal sypmtoms to realize that my newly formed depression and lack of energy were actually part of the process.  Nope, I'm out, not a good time to be depressed and tired... I will try again at a later date.  I can say that sugar is everywhere.   After I cleaned out my pantry I didn't have anything left to eat... This is a life changing endeavor, it can't be taken lightly and needs to be carefully planned.  What about my GU and energy drinks/bars?  Can sugar really be avoided?  Probably not, so I just switched from Cocoa Pebbles to Wheaties, that is a good start for now.

SEASONAL SUGAR - There sure is a lot of sweet temptations this time of year.  I was recently reminded that the vast majority of weight that people gain each year is between t-day and new year's day.   So many parties and desserts, not too mention the cold weather adjustment... Ok, so far so good.  I haven't really gained much winter weight yet, so I am simply focusing on keeping my fitness in check until January 1st.  At that point, the racing season will seem much closer and the increased training load and motivation will make my weight much easier to control.  Sweet!

Team Announcement - American Equity

I am happy to announce that I have elected to undertake a new challenge within the world of competitive cycling by accepting an invitation to join an Elite Cat 1,2 team for 2011.   The team is called American Equity and will include a 6 man squad of well-established riders.  The roster includes Jeff Bradley (former pro-cyclist, Tour De France participant, Team 7-11, olympics, etc.), TJ Tollakson (current pro-triathlete), Paul Deninger (multilple state TT champ, coach, cat 1), Lou Waugaman (Cat 1, multiple Kent Park winner, numerous wins, etc.), Carson Christen (Exercise Physiology Grad Student, Snake Alley Cat 3,4 winner, Endurance Coach, etc.) and myself.  If you ask me, this team is going to be ridiculously strong.

I had a taste of racing in Cat 1/2 events in 2010, and noticed many more team tactics.  I am excited to see how I can be of help to team focused initiatives rather than being a solo rider. 

The team is well sponsored, specifically by American Equity and Trek  (also Dunn Bros Coffee, Outdoor Innovations, Extreme Bodyshaping, and more TBA).  It is a priviledge to actually be recieving financial incentives based on having earned an invitation to race for this team.  All of the hard work literally is paying off.  Additionally, the team is planning a spring training camp in Arizona which should be a great new experience and a nice break from the cold.

I wouldn't have been able to upgrade all the way to Cat 2 without the guidance of the gang that meets at Harper's Cycling in Muscatine for Tuesday night training rides, so a huge thanks to everyone who has ever showed up and encouraged the friendly battles.  Specifically Greg Harper, Joe Mann and Bill Ford gave me great guidance while serving as mentors and role-models.  Hopefully they will encourage my continued interest in competitive cycling at this level by including me in future rides.  Also thanks to the Melon City Bike Club for supporting local cycling initiatives.


The Tuesday night gang (not pictured Mike Doyle, Bob Hayes, Jeff Hunt, Tim Armstrong, & misc. local athletes).

 Things are going to get interesting...  I will have a whole new perspective to share with readers of this blog.  I hope to continue to support midwest competitive athletics by providing race reports and personal insights.  I appreciate the race promoters, competitors, sponsors, and fans whose passion provide me with this healthy outlet.