Sunday, January 29, 2012

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...

Thursday, January 26, 2012

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. 




Monday, January 16, 2012

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 NameCity, StateTime USAC #BibTeam
1Ian Henriksen Muscatine, IA7:30.8 335064 Melon City Bike Club Inc.
2Joshua Holley Marion, IA8:06.4 358416

Men - Cat 1/2/3
Place Points NameCity, StateTime USAC #BibTeam
1425.42Chad Bishop (1 - Cat2) Muscatine, IA5:04.6 223776 American Equity Racng Team
2449.63Travis Jass (1 - Cat3) Fort Dodge, IA5:21.9 257430 Fort Dodge Trisport Club
3473.84Austin Turner (2 - Cat2) Iowa City, IA5:52.8 290106 Bikes To You / World of Bikes
4498.05Andrew Buntz (3 - Cat2) Iowa City, IA6:02.5 291573
5522.26Christopher Reed (2 - Cat3) Center Point, IA6:11.6 132199
6546.47John Adamson (3 - Cat3) Cedar Falls, IA6:23.4 87722 Twisted Spokes Racing Team

Men - Cat 4
Place Points NameCity, StateTime USAC #BibTeam
1498.30Jon Sulzberger Muscatine, IA6:11.6 72351 Melon City Bike Club Inc.
2544.15Eric Henriksen Muscatine, IA6:44.6 91805 Melon City Bike Club Inc.
3590.00Robert Hayes Muscatine, IA7:49.5 51122 Melon City Bike Club Inc.

Men - Cat 5
Place Points NameCity, StateTime USAC #BibTeam
1Christopher Lintecum Marion, IA6:13.4 354594 HBA Racing Team
2Stan Boyer Dallascenter, IA6:31.2 286542 Des Moines Cycle Club

Men - Masters - 40-99
Place Points NameCity, StateTime USAC #BibTeam
1488.98Randy Catron (1 - Cat3) Urbandale, IA5:55.1 88590 DMOS Racing Team
2505.82Gregory Harper (1 - Cat2) Muscatine, IA6:11.0 15134 Melon City Bike Club
3522.66John Adamson (2 - Cat3) Cedar Falls, IA6;15.8 87722 Twisted Spokes Racing Team
4539.50David Hammer (1 - Cat4) Urbandale, IA6:16.2 178295 Des Moines Cycle Club
5556.34Richard Gilmore (2 - Cat4) Washington, IA6:21.0 65541 Twisted Spokes Racing Team
6573.18Russ Clarke (1 - Cat5) Cedar Falls, IA7:51.3 366645
7590.02Vernon Rotert (3 - Cat4) Marion, IA7:57.1 45873 Hawkeye Bicycle Assoc

Women - Cat 1/2/3/4
Place Points NameCity, StateTime USAC #BibTeam
1479.11Connie Inks (1 - Cat3) Waterloo, IA5:57.5 194642
2534.56Kathleen Porter (2 - Cat3) Cedar Falls, IA8:15.4 236465 Twisted Spokes Racing Team
3590.01Rozalyn Boyer (1 - Cat4) Dallas Center, IA9:56.8 286543 Smart Honda Women's Team


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

Sunday, January 8, 2012

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

Friday, December 30, 2011

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...

Friday, December 16, 2011

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.


Thursday, December 8, 2011

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

Friday, December 2, 2011

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. 

Tuesday, November 29, 2011

"D-Day"... A Chris Horner 'Bromance' reaches full bloom...

Chris Horner enjoyed one of the biggest victories of his career when he won the Amgen 2011 TOC.
I like what pro cyclist Chris Horner (2011 Tour of California winner) said regarding his training for 2012.  He basically said he has been racing long enough that there is no more guess work; he knows exactly what he has to do to get to where he wants to go... He is 40 years old and has been racing all his life, so he has lots more experience then me, yet I can still relate to this sentiment. 

Each year, I get more efficient at training.  I learn what works for me and what doesn't... By trial and error I have honed in on a pretty solid personal training agenda.  I am sure there is still room for improvement, but I feel pretty confident that I am going to be able to reach new heights in 2012 based on my constantly evolving approach to reaching my maximum physical potential.


Chris Horner and Levi Leipeheimer claiming team victory
over the final stage.

Even though Horner is considered somewhat 'old' compared to the typical professional cyclist, he makes up for any physical limitations through his wisdom.  He claims that he is still getting stronger each year.  He won the Tour of California quite convincingly.  In fact, fellow pro-cyclist Christian Vandevelde  mentioned that Horner was actually giggling up one of the steep mountain stages of the event... he felt that good... that much stronger than his competitors.  This is an inspiring concept.  One can potentially overcome biological disadvantages through strategic, evidence-based training.

Horner credited much of his success at that event on his decision to adjust his infamous cheeseburger diet, and opt to focus on losing weight.  He started the TOC about 10 pounds lighter than his normal race weight... no wonder he was giggling when he was on the climbs... it must have felt so much easier with his improved physical profile.

A succesful season begins in the basement/garage...
even for pro cyclists like Chris Horner.

With this in mind, I have purchased a new health-O-meter scale and decided that December 1st is D-DAY. I will reluctantly weigh myself, and then vow to monitor my body fat throughout the winter. Hopefully, I will be racing lean by the time I head down to Arizona for the Tucson Classic.

I have even signed up for a wacky indoor training challenge that starts December 1st and culminates with a 100 mile trainer/roller ride on New Year's Day...
Hmm, maybe that is a bit ridiculous, but perhaps I can get some people to join me.  What a great way to start the year, in theory.  We shall see.


Sunday, November 20, 2011

"He's Got Legs... And know's how to use them"

First off, did ZZ top really exist?  The whole concept of two guys with really long beards playing Fluffy Z guitars while side stepping in an awkward synchronization seems like a weird nightmare looking back.

Secondly, I have found myself with a bit more free time than usual, since I have decided not to race anymore this year, which means my blog posts will start to get a bit off course.  This might be a good time of the year for you to stop reading my entries for a month or two.  My focus shifts from documenting my bike racing adventures to entertaining myself.  On the other hand, I will put together some insightful entries from time to time, as there are some cool topics that I often discuss during the winter months (indoor TT's, team announcements, training theory, equipment adjustments,  training camp, etc.).

Ok, along the lines of me having too much free time this morning, here is a picture that I put together upon reviewing Angy Snoop's photo collection from the Devil's Cross 2k event.
Right: Chad Bishop, Middle: Matias Perret, Right: That dude from ZZ top with some hot chic's legs.
There are a few noteworthy considerations.  First of all, Matias (2011 Iowa State Road Race Champion) has huge legs.  His success at bike racing is definitely influenced by his genetic pre-disposition to be able to recruit lots of fast-twitch muscle fibers.  I would love to take a look at his current training calendar. I wonder if he does off the bike work to achieve some of this mass, as simply putting in the mileage would not yield this physiological composition.

Ok, my legs seem to be pretty 'massive' as well, especially compared to that girl with the ZZ top head.  Usually guys with massive legs tend to be sprinter-types, while being less efficient at climbing and time trialing. Matias has achieved success within all aspects of the sport, so even more noteworthy.

I used to find it odd that competitive cyclists don't always have huge legs.  I eventually came to understand that endurance athletes usually have more slow-twitch muscle fibers, which don't tend to become massive, rather just more efficient. Well, in an effort to keep things in perspective, I will now compare my legs to Janez Brajkovic's.   He is an international  Pro Cyclist for Team Radio Shack.  This guy can time trial and climb mountains with the best riders in the world.
Right: Chad Bishop, Middle: Janez Brajkovic, Right: The girl from ZZ Top
Ok, my arms seem to be almost as large as his legs.  And yet, this guy has one of the most effective  power to weight ratios in the sport of cycling.  I don't really have much of a point, except to point out that bigger leg muscles aren't necessarily stronger, depending on your definition of strength.

I wonder if that girl from zz-top would go out with a guy like Janez?  She might prefer a bit more facial hair and maybe the more traditionally masculine physique.  Wait a minute...  what is that girl in the ZZ top mobile up to?  Are these two meeting in the desert for a little nature exploration?  And where is the driver?  That guy is missing out, depending on what is about to transpire.

In addition to blowing your mind with ZZ top references,  I also use this blog to document and archive my racing.  To that end, below are a couple of belated pictures from Devil's Cross 2k.  Thanks for reading, and please pardon my digressions.


Tuesday, November 15, 2011

Criterium Racing in the Rain = Cyclocross Racing

Before I turn the page on the cross racing season, I still feel like I need to purge myself of the bad taste that my last race left in my mouth...  I will look to cycling blog guru Steve Tilford for help.  Here is an excerpt from one of his previous entries:

"I used to think that cyclo-x was like time trialing. Or MTB racing. You against the course. Since cross became popular again this past decade, I’ve reaccessed that opinion. It is closer to criterium racing in the rain. You against your fellow competitors, with the course being another element to deal with."


The cobbles were slick throughout most of the 2011 Snake Alley race.
 Criterium racing in the rain??? Crap, no wonder I feel so out of control with respect to my cyclo-cross potential.  Criteriums are my least favorite discipline, especially flat ones with 8 wet corners.  I have actually vowed to DNS any criterium if it is raining.  Just too expensive (too replace the trashed gear) and risky (too replace the trashed skin).  Ok, if I had some great ability in the rain, I would go for it, but wet corners really slow me down. 

As soon as it started sprinkling at the 2011 Snake Alley Crit (master's 30+), for example, my race was practically over. I still finished in the top half of the field, but I just couldn't overcome the challenge the slipperiness added to the course.

When it is raining you really can't 'open it up' with respect to your power and speed, at least I can't.  This is definitely similar to the cross races I have done recently.  It was more about smoothness,  jerky accelerations only wasted energy.  There weren't any long stretches to really leverage certain elements of cycling strength while ramping up the speed.   I am not saying there should be, just saying there weren't.

Am I the only one who doesn't like crit racing?  No way... Tour De France legend Berard Hinault, for example "wasn't a big fan of crits" according to Steve's recent entry.  Ok, I am grasping at straws with that one,  but give me a break... criteriums are the bread and butter of the US bike racing scene, so for me to accept that I simply don't enjoy racing in them does cause me concern.

So, where does this leave me with respect to cross racing?  I will still race cross.  It is a healthy pursuit that does provide me with a rewarding experience for a variety of reasons.  I am glad that I can compare cross racing to criterium racing in the rain, however.  This provides me with insight as to why I always get frustrated with my results when I enter cross races.  Maybe if I stopped focusing on my fitness, and started enjoying the challenge of connecting with the courses and the culture of cyclo-cross I would have more favorable results.  Hmm, I will re-read this entry next September, as that could be the ticket.  I need to stop focusing on what cyclo-cross in NOT, and enjoy everything great that it IS.  Wait a minute, maybe that could also help me at criterium events next year... bonus.

Friday, November 11, 2011

The Devil in the YELLOW dress...Devil's Cross 2k11

You can get 1000' of YELLOW tape for about $6.
YELLOW TAPE
A great sign that the economy is rebounding can be seen at cyclo-cross races this year... the superfluous amounts of YELLOW TAPE.  Back in the recession-era of 2009, race organizers had to limit the amount of YELLOW tape they used due to budgetary restrictions.  This is no longer the case, as all of the races I have done this year have strategically taped off courses to make them as technical as possible... there is YELLOW tape everywhere.  Gone are the days of long grinding straight-aways, lung/leg busting run-ups, and courses infused with roadway sections.  If you like twisting and turning, then the course designers this year have not let you down.

Ok, I guess I am a bit frustrated because I was hoping this race located in Devil's Glen Park (Bettendorf, IA)  would really work out well for me.  The promo description read "The course is as tacky as the Dice Man's riddles. Add that to the Snake Alley steep climb, the 3 run ups, the Tiger pit, Quicksand, and 50 foot rappel, and we should have a bit of fun Sunday".   3 run-ups, a sand trap, tackiness... Yes!... I have been waiting for a course like this all season.  There isn't much I can do about my enjoyment of applying the brakes during technical sections, but I can train my power, VO2, leg/core strength, etc.  My training wasn't typical, I am sure, but strategic to potentially give me an edge given the right set of circumstances.

Cross-dressing YELLOW Devil.
Unfortunately, the pre-race marketing turned out to be exaggerated.  I didn't really notice any run-ups nor sand.  Rather, the devil dressed the course with loads of YELLOW tape.  The climb (Phil's Hill) was steep, however, and allowed for a great place to dig deep and really 'feel' the effort.  The course was very well designed and truly was fun, but again, I thought this was going to be a race best suited for cross-fit types... it ended up being a race best suited for cyclists... dang.

I lined up for the Master's 35+ still determined to win, however.  The ref counted down in an odd fashion that included the use of the number  '0'... this busted up my launch, and I started out in the back of the bunch as usual.  Race winner Ron Bridal propelled to the front and never looked back, literally, as he got a huge early gap and we never saw him again.  The rest of us battled it out for 2nd.  I found my way to this position and began building a gap on Andy Breitsprecher (DICE) who was hot in pursuit. I can tell he really wanted to do well in his team's race.  His efforts seemed futile, however, as I was edging away.
Smooth naviagation through YELLOW tape is a required skill set of the succesful Cyclo-Crosser.

The course gave an advantage to those who could navigate through YELLOW tape with the least amount of effort.  You had to stay focused on your technique.  I let my mind lapse a bit and washed out during one of the downhill turns.  I slid right under the YELLOW tape.  As I collected myself, Andy came by and shouted at me to get out of his way.  I had crap in my cogs and my gears didn't seem to be shifting.  Eventually, I regained my composure, and held on to the 3rd place. 

I have new reasons to be cautious
near YELLOW tape.
A couple of laps later I got caught up in the YELLOW tape in that same section.  My handle bars were tangled up... ridiculous.  I guess I was getting tired.  I crossed the line feeling a bit beat down, mentally, as the course got the best of me, just not in the way I had hoped.  I held on for 3rd place which meant I added another envelope to my collection.  I was happy about that, though have a strange new aversion to the color YELLOW.  This concerns me because I am sort of a LIVESTRONG type guy, and appreciate the YELLOW Jersey as an icon of perserverance.


For whatever reason, I am getting pretty comfortable with the concept of racing two cross events in one day this year. I surmise that part of this is my evolving fitness, but seriously do think the courses have slowly become less physical, and more technical over the years.  I think the courses used to have to include a certain percentage of 'off the bike' sections, for example.  This doesn't seem to be the case anymore.  Running with a bike uphill is grueling, but something that I can train for.  This is a great time of the year for me to cross-train with weights, running, plyo-metrics, isometrics, calisthenics, etc.  I enjoy taking a break from racking up the outdoor road mileage.  This means I may sacrifice a bit of pure-cycling strength, but enjoy a more balanced state of overall physical capability.

So, I did line up for the Open race later that day, but really wasn't entertaining any notion of success.  You can tell who thinks they have a shot at winning because they line up in front row.  I lined up in the second row.  Not many people opt to double up their cross races... Justifications I use to motivate a second entry include: 1) getting in a good workout, 2) improving technical skills, 3) I'd rather be in a bike race rather than watch it,  and 4) a chance to conquer the inner demons (devils?) that suggested racing twice was asking for trouble.

The race went well with my proudest accomplishment being that I didn't get lapped by race winner Kevin McConnel.  I used to get lapped back in the early days of my racing career, but thankfully this doesn't seem to be happening anymore.

I found myself racing with a guy named Brett from Peoria for the last couple of laps... sort of a race within a race as we traded places off and on.  I anticipated that it would come down to the sprint up that steep hill (Phil's Hill) that was about 50 meters from the finish.  Sure enough, I hit it hard up the hill and he followed.  I got a gap, but he persisted and I only beat him by about a wheel's length (finishing 9th out of 15 starters).  That was an intense effort and worth my $5 entry fee to see (and feel) it play out.

The DICE guys did a great job putting this event on..  it truly was a great Cyclo-cross race.  If I had done better the report would have read differently.  This was a tough field.  I can specifically suggest that the top three guys are possibly the strongest cyclo-cross competitors this year in Iowa (Kevin McConnel, Matias Perret, and Nate Kullborn).

I am happy that I decided to do cross races this year.  It really did motivate my training while providing an opportunity to develop my technical skill set.  I am in a great frame of mind (aside from the YELLOW phobia issue) as I begin to anticipate my 2012 racing season.