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.