Like I Said: "Don't Bring a Knife to a Gunfight"

2018 CALIFORNIA TRIPLE CROWN STAGE RACE ANNOUNCED
The California Triple Crown Stage Race was started in 1996 to add a competition to the top end of the California Triple Crown Double Century series.  This is how the Stage Race works: Riders have to complete three of the most difficult Doubles in the California Triple Crown Double Century series.  The Total Elapsed Time from each of these grueling Doubles is then added together and the rider with the fastest overall time for all Three Doubles wins the Stage Race.  If you ride any Stage on a tandem, you must ride all three Stages on a tandem with the same partner.

You can see the results of the 2017 California Triple Crown Stage Race at

http://www.caltriplecrown.org/2017/2017FinishersbyName.asp?Action=StageRace&Action2=Time&ClubID=

and we tip our helmets to each of the 10 finishers who tackled the HUGE challenge of completing the Mulholland Double, the Oceanside Double, and the Terrible Two Double.

After completing all three stages of the 2017 California Triple Crown Stage Race, the following riders were on the podiums:

2017 Overall Division:
1-Mark Christopherson
2-Kirsten McDaniel
3-Samer Rezkalla

2017 Women's Division:
1-Kirsten McDaniel

2017 Tandem Division:
No Finishers

2017 Recumbent Division:
No Finishers

2017 Fixed Gear Division:
No Finishers

In the future:
3 Overall Division Winners
3 Women's Division Winners
3 Tandem Division Winners consisting of 2 people each
3 Recumbent Division Winners
3 Fixed Gear Division Winners
The California Triple Crown Stage Race rotates through some of the most difficult of the California Triple Crown Double Centuries.  This rotation provides variety in the Stage Race from year to year.  Just as the Tour de France does not go over the same tough passes every year, neither does the California Triple Crown Stage Race go over the same tough passes each year.

From 1996 to 2008, the Doubles in the Stage Race were rotated 3 at a time between Heartbreak, Devil Mountain, Central Coast, Mulholland, and the Terrible Two.  In 2009, we added the Mt. Tam Double to the rotation, in 2012, we added the Borrego Double Century, in 2013, we added the Alta Alpina 8 Pass Challenge, in 2016, we added the White Mountain Double to the rotation, and in 2017, we added the Oceanside Double.

Borrego Springs World Time Trial Championship - 2017

Quick update on the Borrego Springs World Time Trial Championship.
 
Signed up for and did the 24 hour event. Covered 252 miles (23:37). Off the bike to take rests 1:50 minutes. Every two or three laps (18 miles) stopped to change drink bottles, eat, do some minor mechanical and change clothes. Probably a total of another hour. NO FLAT TIRES!! Providential.
 
I rode the Bacchetta CA2 with the shorter, medium frame. Zipp wheel up front and a Flo full disk wheel in back. 58/42 upfront with 11/36 in back. I pulled a tendon behind my right knee that restricts my ability to fully extend my leg. The CA3 (longer, large frame) irritates that tendon ...so I rode the shorter bike. No problem.
 

I feared that on the first night we'd have a fierce west wind but that didn't happen. In the late afternoon (hours 20-24) the wind did pick up, gusting to around 25-30 mph.
 
Temp at night got down to the upper 40F's at night. It felt a LOT colder. But that is pretty typical on the bike. Pushing into the night, often into a slight wind, wet from sweat ... the windchill goes to the bone.
 
Around 12:30pm (hour 19:30) I got pretty foggy. Sleep dep. Mayby the warm temps. Unsafe to ride so I stopped and lay down (slept) in the van for an hour and twenty minutes.
 
As usual the staff and officials were outstanding. Great race direction.
 
I need to get the cold temp clothing issue straightened out. I should have brought more of my cold weather clothing.
 
Though the WTTC is billed as a `time trial' (ride as fast as you can in the allotted time) that wasn't important to me.

My only goal was to finish. It's been an `off' cycling year for me and I wanted to `redeem' myself.
 
Good baseline for the year ahead.

Bacchetta CA-3 Modifications - October 2017

My verbal abilities leave much to be desired (droning) in this video.  But this might be of interest to some.
 
Walk-around video of the numerous modifications made to the recumbent bike. Including: tiller steering, narrow bullhorn bars, Kent Polk Rail Gun carbon fiber seat (modified), disc brake, 650 wheels, headrest.
 
https://drive.google.com/file/d/0B8QblJfC4sZnWmRsZ191VjF0dlU/view?usp=sharing

Thoughts (and Plans) on Climbing

Yesterday I did too much too soon.  (61 Miles - 4,431 Feet)  But it was great.  

I haven't done much training over the past month but I wanted to test myself against a rough course of climbing.  At mile 58.6 I got off the bike and walked for about a half mile.  Rare occurrence.  Several 8 - 11 degree inclines on the last 12 miles.  

Still ... that I could do most of the course after almost a month off the bike `informs' me.  Over the next year I'll put an emphasis on climbing steep ascents again.  I'm looking forward to it.  

The 2018 racing calendar includes several demanding events.  Although I'm reluctant to participate in events requiring a crew (logistics, expense) it is likely that I'll put one together for one of the events.  

Here's the lineup:

1	Saturday, October 14, 2017	Pcot-Yrnl-SV-Pcot	103 miles / 5,600 ft	SelfSupport	SELF
2	Thursday, October 19, 2017	12 Hour - Skull Valley	12 Hours - 17.4 mile loop.	SelfSupport	SELF
3	Thursday, October 26, 2017	Pcot-Yrnl-SV-Pcot	103 miles / 5,600 ft	SelfSupport	SELF
4	Friday, November 3, 2017	Borrego Springs, CA	24 Hour	SelfSupport	UMCA
5	Thursday, December 7, 2017	Pcot-Yrnl-SV-Pcot	103 miles / 5,600 ft	SelfSupport	SELF
6	Thursday, December 21, 2017	Pcot-Yrnl-SV-Pcot	103 miles / 5,600 ft	SelfSupport	SELF
7	JANUARY 2018
8	Thursday, February 8, 2018	12 Hour - Skull Valley	103 miles / 5,600 ft	SelfSupport	SELF
9	Saturday, March 10, 2018	Joshua Tree Double	Joshua Tree, CA California	SelfSupport	Mtn High
10	Saturday, April 7, 2018	Bessie's Creek	24 Hour / 511  - Brookside, TX	SelfSupport	UMCA
11	Friday, April 20, 2018	Texas Ultra Spirit	24 Hour - Fayetteville, TX	SelfSupport	UMCA
12	Friday, May 11, 2018	GABA - Mt. Lemmon	Tucson, AZ	SelfSupport	GABA
13	Saturday, May 19, 2018	Heartbreak Double	202 Miles / 16,300 ft	SelfSupport	PlntUltra
14	Saturday, June 2, 2018	24 Hrs in Canyon - texas	24 Hour - Amarillo, TX	SelfSupport	UMCA
15	Tuesday, June 12, 2018	RAW - Race Across the West	Oceanside, CA	Crewed	UMCA
16	Saturday, July 14, 2018	Race Across Oregon	511 - Oregon	Crewed	UMCA
17	Friday, August 24, 2018	Hoodoo - Utah	300 - 500	Crewed	UMCA
18	Friday, September 21, 2018	Tejas Time Trials	500 miles - Glen Rose Texas (DFW)	SelfSupport	UMCA
19	Saturday, October 13, 2018	NCOM - Texas	1000 miles - Alpine, TX Texas	Crewed	UMCA
20	Friday, November 2, 2018	Borrego Springs, CA	24 Hour CA	SelfSupport	UMCA

What's Next?

Considering my disappointment with my short-circuited Race Around Ireland is there anything I would have done differently? Yes.  Hire an experienced guide to help recon the course when I went to Ireland in April.  That would have allowed me to see the steep `walls' at the top of the many rural hills.  And THAT would have slammed the door hard on any thoughts about doing RAI on a recumbent bike.  

But that is done and over.  Much gained.  Much learned.  Much remaining to be done.  

First and foremost is to continue raising funds to support research to beat brain cancer.  

In the early 1990's I worked at a hospice for persons with HIV/AIDS.  I saw first hand how well-funded research came up with effective treatments.  Literally within two years our hospice (Alexian Brothers Bonaventure House in Chicago) was transformed into a transitional housing resource.  It gives me confidence and hope that we can do the same or better with brain cancer.

A heavy cycling calendar for the remainder of the year and next year.  And that will be reflected in a different training program.  

• I won't be doing any out of country events.  
• At this point I am not inclined to have crew support on any events.  Costly and complicated.  
• I hope to target one organized race every month.  That motivates me to train more consistently. 
• I am reluctant to enter events that include risky open roads.  Can't entirely avoid this but I'm heartened to see some race directors (Bessie's Creek) have modified the course to reduce this risk.
• Flattish and mountainous courses are in the mix.  
• At least for the next six months I won't have to contend with triple digit temperatures (I think). This fact dramatically increases the training courses I can use.  Hills and Flats
• Though I really, really don't enjoy crewing I will consider volunteering to do so at least once in the coming year.  

Race Around Ireland - 2017 - Report

Short Version: 
Never bring a knife to a gunfight.

Long Version:

As best as I can determine I completed (approximately*) 331 km / 206 miles / 10,500 feet of climbing in 18.2 hours.  I ended my race at that point with plenty of energy in the tank and barely a hint of fatigue.  Succinctly, the climbs at the top of the rural Irish hills were too steep (15-20%) for a recumbent bike.  It's like a door slammed shut.  The `hills' came every 3 or 4 miles after the first 120 miles of racing.  The distance up each hill was between 1 and 4 miles (and, then of course, an equal descent).  The grade of ascent was very manageable for the most part, i.e., topping out at about 11%. Until. Until the last 100 - 150 meters of each hill.  Each hill crest reached 14+ - 18+ %. 

 I managed to ride up the first 15 or 16 hills, muscling my way past the 18%ers.  However, the hill crests just kept coming.  I found myself finally walking up the steepest sections of the last 5 hills.

 I could have continued to `muscle' it up the hills but at a terrific expense that would have depleted me in no time.  This is the likely RWGPS of the route: RAI Route Covered.  The steepness of the grade with RWGPS is not accurate.  Eleven hundred miles of similar steep hill crests ahead of me.

I came to the Race Around Ireland to bicycle, not to walk.

My actual time of arrival for the first two time stations was ahead of schedule by close to an hour at each station.  Good progress.  But from that point on the climbing and walking blew my time estimates completely off. At that pace I would never finish in the allotted time (132 hours).  I might not even have made the full RAI course in double that time.  I called a pow-wow with my crew and, though disappointed, we concluded that it was futile to continue on.

---

In April I flew over to Ireland to drive the course to determine the feasibility of doing the RAI.  It was my error that I drove the course sections that were reputed to be the `leg breakers' and not the hundreds of miles of road preceding the `leg breakers.'  My expectation was that I would have had to walk up a few of the `leg breakers' but that the intervening terrain was not as severe and very doable. In hindsight I should have driven the very rural and remote single lane paths (good road quality throughout, despite).  My only reason (not an `excuse') was that it was very difficult to follow the course directions.  Many roads are unmarked.

 Many roads have markers that are hidden amongst the hedgerows and trees.  So, what I thought would be a few `leg breaker' climbs turned out to be literally hundreds of 15 - 20+ % `hills.'

---

Though this was a very expensive (financially) endeavor it has afforded me a value beyond any cost.  I've mentioned before that though I am a traveler I am not much of a spectator.  I've traveled over a good deal of the globe, studied ancient and contemporary cultures, learned to communicate in several languages.  And though my heritage is Irish and Scot I feel both a remove and a familiarity with the culture of Ireland.  As my wife and I often say, when we tour or watch travel documentaries: "Yeah. That looks a lot like Wisconsin." 

---

It is an error to compare ultracycling events.  The race course, the weather, the gear, the duration, the road quality, the nature of drivers of vehicles (trucks, passenger, etc), heat, climbing, critters, etc... all combine to a unique set piece.  That being said the Race Around Ireland is one of the most comprehensively challenging ultracycling events I know of.  Certainly it has no match in climbing steep ascents.

Me?  I like the weather.  Cold, wet and windy. Dress for it.  It is easier to get warm than it is to get cool (as in the desert).  Irish roads are as good as those with which I am familiar in the States. Often better.  And there is no question that Irish drivers are more considerate to bicyclists.  Much more considerate.

 ---

What kind of bicycle can compete in the RAI?   Not recumbents. Not tandems.

Among cyclists there are as many contrasting opinions as there are cyclists.  Each cyclist has a right to his or her opinion.  I contend, however, that personal experience of a particular event or venue entitles one to greater weight in his or her opinion.  And, in my experienced opinion, RAI is an event for standard, upright, diamond frame bicycles.  On a recumbent one's only power comes from the legs.

Humbly, I consider myself an exceptional climber on a recumbent.  I can maintain upright balance at a speed as low as 3.8 mph.  I can climb grades of 11 - 13% for mile after mile.  Beyond this grade range the recumbent platform is simply not practical; especially if in competitive events.  On a standard bike the rider can rock the bike, stand on the pedals, pull on the handlebars.  It is these latter physical actions that make cresting 20% climbs over and over again remotely doable.  An example: Henk Verouden on the RAI route. Out of the saddle, rocking the bike, pulling on the handlebars.  A genuine athlete.

---

The Race Around Ireland was not too hard.  It was not too fatiguing.  It was not too cold, wet or windy.  It was not too long.

The Race Around Ireland is a race for athletes who excel on standard, upright, diamond frame bikes. (I'll be getting my upright bike right and tighty when I return to Arizona. Every time we breathe in and breathe out we have another chance!!)

---

So ... this wasn't as short as I had expected.  I have much to report and say about my wonderful crew.  I'm not one for empty flattery.  What I will have to say will be near clinical in character.

* It is difficult to calculate specific data due to navigation changes, reroutes due to local flooding. 

Pictures of Mid Sole Sandals - Modified

Link to ...

Pics of mid-sole sandals - modified

I've looked at other efforts to make mid-sole cleats on sandals and find a major problem: lack of option to move foot around in the sandal to allow for several positions of foot on sandal.  Picture

One of the benefits of my design is that I can move my foot in an almost infinite number of positions on the sandal.  From mid-sole to balls of the feet.  Depending on how tightly I cinch the velcro straps I have the (very pleasant) option of releasing my foot from the bottom of the shoe on the upstroke.  

Some may have a problem, though, with the fact that the my sandal literally eliminates the top two inches of the shoe.  You get used to it.  

Pictures of Bacchetta CA3 - Modified

• Disc brake (rear)
• 650 wheels
• Velocity rear custom wheel to accommodate disc brake
• Velocity Spartacus front wheel
• Custom made tiller
• Kent Polk Rail Gun carbon fiber seat
• Ventisit seat pad
• Rear Planet Bike Super Flash lights on PVC pipe setup

https://drive.google.com/file/d/0B8QblJfC4sZnWmRsZ191VjF0dlU/view?usp=sharing

OUR CREW AND THE RACE AROUND IRELAND 2017

With less than a month until the RACE AROUND IRELAND things look really good.  Training has been consistent. The volume (time, distance and climbing) and intensity (speed and heart rate) all `spot on' and according to plan.

CREW:

We have assembled a very experienced and energetic international crew of six.   

Billy Broadfoot, Crew Chief: Billy is a lifelong road and mountain cyclist living in Prescott, Arizona. He is a carpenter and bike mechanic by trade and has raced, supported and crewed on many challenging and demanding events.  Billy crewed for me last August on the HooDoo 300, a demanding 300 mile, 15,500 feet of climbing 24 hour race.  He is an expert and innovative recumbent mechanic, helping to make `ideas' become `reality' in bike design and function.  In addition ... Billy is a `Steely-Eyed Rocket Man!!!

Andy Kerr, Crew and Head Navigator:  Andy is a competitive road cyclist from Wales, UK.  He crewed for Adrian O'Sullivan during Adrian's victory in RAI 2016 and is crewed for Adrian again during the Red Bull Trans-Siberian Extreme Race 2017.

James Chickos, Crew and Head Ombudsman:  Jim is from Raleigh, North Carolina.  I first met Jim when he was crew and I was Crew Chief for a solo recumbent RAAM 2013 race. He has since gone on the serve as RAAM crew and most recently as Crew Chief for a victorious 4 man RAAM 2017 team.  Jim has a wealth of experience as a cyclist and in cycling.

Pete Vance, Crew and Physiotherapist:   Pete is from Monaghan, Ireland.  He was part of a 4 man team that won RAI in 2010 and also competed RAI solo in 2015.  He crewed for a RAI solo racer in 2016.  Pete also holds the record in his age category for the 12 Hours with the UMCA in 2014. Pete's profession as a physiotherapist and his extensive racing and crewing experience adds a powerful strength to our crew.

Stephanie Doyle, Crew and Nurse:  Stephanie is a nurse from Bristol, Virginia, with a variety of useful clinical experiences including massage, wound care, dietary planning, multitasking and calmly handling crisis situations.  She was a crew member on a RAAM 2017 team and knows how to move a racer forward with a cheerful attitude and superb team spirit. 

David Tommons, Crew and MAJOR Mechanic: 
David has amazing cycling credentials.  In his own words:

"I've been mountain biking since it's inauguration, here, back in the nineties.  Competing at the first races ever held here and for my country.  I have been working at bikes for quite a while, specializing in wheel building.  I can build a wheel from start to finish in 17 minutes flat.  

I've helped out at the Grundig World Mountain Bike Cup in 2000, the Race Across America (RAAM) in 2014, The Race Around Ireland (RAI) in 2015 and at the 2012 Olympics in London.  

I am competitive and hold at least 16 King of the Mountain (KOM) records on Strava --- which are really hard to get unless you are Chris Froome.  The Apostle Paul said there is no point in competing in any race unless you can win it.  I agree."

VEHICLES AND SUPPORT:

Crewing is hard work.  Very hard work.  It requires energy, knowledge, capacity to work as a team and a genuinely strange sense of humor 😜.  As crew member Andy Kerr told me several months ago "You just ride the bike. We'll do all the rest."  `... all the rest' is demanding.

Recognizing this we will have two vehicles in support.  The first will be a campervan / RV (Celtic Campervan) (see below) that sleeps six and has a kitchen and almost all the comforts of home.   When crew are not `on duty' or in the follow vehicle they will be be able to unwind, relax and enjoy the Race Around Ireland for themselves.

The follow vehicle (below or similar) will also be large enough to carry the bikes, wheels, tools, food and water, clothing and other gear.  Two crew in the follow vehicle will handle navigation and driving.



Safe.  Smart.  Strong.  And with good cheer.  This will be an experience to enjoy and remember.  

Mid Sole Cleats

I wear sandals with recessed cleats when cycling.  I've done this for years on the recumbent.  

Recently, though, I've made some changes to the sandals to accommodate a problem (`hot foot') encountered when I do a lot of climbing. I've modified the sandals so that the cleat is under the middle of my foot, the soft arch of the foot.   

On most cycling shoes (including sandals) the cleat is positioned under the balls of the feet. When there is constant pressure on the balls of the feet the nerves between the bones become irritated and begin to create what cyclist's refer to as `hot foot.'  This is a painful thing.  Worse, the pain causes the cyclist to not push so hard on the pedals ... resulting in reduced performance.  

Particularly on a recumbent, placing the cleat mid sole avoids `hot foot' symptoms and problems. The pressure is placed in the soft arch of the foot.  And on long, demanding rides or training sessions the absence of painful `hot foot' makes for a much different experience.  And likely better performance.  

Joe Friel, on his blog, makes for the case for a mid sole positioning of the cleat.  "Unconventional Thinking"  I strongly endorse his `unconventional' thinking and encourage other's to consider this as an option.  It has made a world of difference for me.  

Oasis and Good Samaritan in the AZ Desert

Over past two days I've been ramping up the `intensity' and `volume' aspects of my training.  

Due to the heat of my usual training courses (110F) I drove to Flagstaff and cranked out 106 miles with 5,430 feet of climbing. Sadly, the recent heat wave in the southwest reached all the way to Flagstaff (7,400 ft elevation) and the temp was over 100F.  

Flagstaff Training

So, the following day, I decided to drive back down to Prescott and do another intense day of miles and climbing.  This time I was going to emphasize the climbing (5,371) over distance (62 miles). The temp reached 122F while climbing up a steep hill (Yarnell Grade).  

Prescott Training

As I was making my final climb up the twisty switchbacks of the White Spars the rear bolt on one of the struts that supports the seat just sheared off.  (When I put power to the pedals my back transfers my weight and the power directly to the two struts ... a heavy load).  
As it happened I was passing the `Burro Saloon' in a desolate desert town called `Nowhere, Arizona.' And it IS nowhere.  And hot.  And hanging off the side of a mountain.  

No cell phone coverage and 18 steep and hilly miles from Prescott, I went into the Burro Saloon to ask to use a landline to call for a `rescue' pickup from a friend.  Instead 3 guys jumped up and offered to drive me back to Prescott in their trucks.  Bike and all.  

I chose the least drunk volunteer.

After waiting an hour for `Charlie' to "finish up my drink and then we'll git'a'goin" I had a Guinness and made about five new friends: Steve, Karen, Doug, Skip ... and the very buxom barmaid.  

Turned out that they all knew about the `Ghost Rider,' the guy "on one a them lay back bikes" who is covered head to toe in white protective sun clothing.  They had seen me many times on my training rides down there.  

Here are a few pics:  

RAI Training Course(s)

The Race Around Ireland is 1,336 miles and 66,000 feet of climbing.  Much like the Race Across America (RAAM) there are no stopping points until you reach the end.  

Racing variable terrain means lots of flat terrain, lots of climbing, intense heat, and frigid cold.  On my recent trip to Ireland to inspect the course, the quality of the road, etc. I was reassured that it is eminently doable.  

My training for the Race Around Ireland includes five day a week training, some short intense cycling and growing `volume.'  That is, hours in the saddle, miles ridden.  

The local course I've been training (and training and training and training) on comprises 15.8 miles with 720 feet of climbing.  An `out and back' course from Skull Valley to Kirkland (and back).  This allows me to HQ my van near the Skull Valley Post Office for exchanges of clothing, food, hydration, bike adjustments, etc.  

I don't have the luxury of making the summer heat go away.  So I have to put in the miles and hours regardless.  

Today I rode 127 miles in nine hours and thirty minutes.  All but the first 27 miles saw the temperature reach 109F.  A grueling 5,500 feet of climbing.  June 16

Through and until mid-August I'll be putting in 300 - 400 miles each week.  Two days of the five will see 150 - 225 miles of training.   

RACE AROUND IRELAND - 2017

Dan Fallon, a long-time member of the Bike Prescott Club, will be among only twenty (20) solo bicyclists to compete in an international ultracycling event: RACE AROUND IRELAND - 2017. The Race will include 2, 4 and 8 person teams as well.

This is a race. Not a ride. 

The Race Around Ireland is regarded as one of the toughest ultracycling challenges in the world. The race course is 1,336 miles long with 66,000 feet of climbing, circling the entire island of Ireland. Solo racers have a time limit of 132 hours (5.5 days) to finish. Sleeping is optional.

Billy Broadfoot (High Gear Bike Shop) will (once again) be Dan’s Crew Chief for this latest endurance cycling event. Billy will head up an international crew of six, coordinating logistics involving two vehicles (an RV for crew, a follow vehicle, two racing recumbent bikes, food, hydration, clothing, lighting, navigation, etc.).

Billy and Dan will be off to Ireland on August 23rd for a Race start on August 27th. At the time of this writing Dan is the first and only recumbent ultracyclist and the oldest (71) entrant to take up the Race Around Ireland.

Billy and Dan are no strangers to long-distance endurance cycling. You can learn more about Dan, his bikes, his training and the Race Around Ireland (video and pics) by going to his blog: TRAINING.

Dan will be supporting research to end brain cancer through the charity 3000 Miles To A Cure. Dan’s Facebook page END BRAIN CANCER NOW includes important information, links and updates.

Next Week - June Week - June 5

It's warming up out here.  That means my training starts earlier in the day.  This week is a low and slow week: two laps of 15.8 miles five days.  

Next week tentative plan is as follows:

2 laps - 30 miles - 1440 ft - 2.5 hours

6 laps - 90 "       -  4320 ft - 8 hours

4 laps - 60 "       -  2880 ft - 5 hours 

6 laps - 90 "       -  4320 ft - 8 hours

4 laps - 60 "       -  2880 ft - 5 hours 

         330 miles   15,840 ft   29 hours

This may change if it is too much too soon.  Not worth overtraining.   

RAI Training Status Update - May 21

In a good training groove.  

Consistency.  Volume.  Intensity.  Graduated improvement in stamina and capacity.  

At this point I'm training five (5) consecutive days each week.  

• 63 miles each day
• 4.5 hours each day
• 2,900 feet of climbing each day
• Typical training session:  4 Laps on Skull Valley Road

Current weekly totals:

• 315 miles 
• 22.5 hours
• 14,500 feet of climbing

My current plan is to follow this schedule for the next few weeks. Establish a firm basis in stamina (consistency and volume) on which to build.  

The plan is to introduce one `intensity' training session every two weeks.  Intensity is a necessary but dangerous element.  Too much intensity risks overtraining and interrupting the training schedule. Too little intensity results in lessened capacity, reaching a too limited fitness plateau.  

I plan on doing the Skull Valley Loop for the intensity training events.  The SVL has both short steep (11% - 14%) climbs and long, extended (20 miles, nonstop) climbs of 4% - 9%.  

In mid-June I'll begin adding 85 mile training sessions to the 5 day mix.  At first probably only two 85 mile sessions, the rest 63 mile days.  I expect to slowly transition to three day a week 85 mile sessions starting early July.  

Dennis Johnson, RAW and RAAM veteran recumbent champion, reinforces the need to `resist' the urge to overtrain.  Every fourth week I'll back off and take it easier.  Frankly,  I value Dennis' advice in this.  His accomplishments and experience persuade me that I'm not just `slacking off.'  

As well, citing Dennis' experience, I'll be adding a few 10 - 12 hour training sessions during mid to late July and into August.  We agree that pushing into 24 hour training sessions or big mileage training sessions don't add anything to capacity to perform well on long-distance races.  In fact, they likely interrupt a progressive training program.  

If all holds together these next several weeks and months I expect to complete the Race Around Ireland with calm, confidence and determination. (I'm even allowing myself to imagine setting a few records).  

Resisting the Urge to Overtrain

I am 98% confident that my training plan for the Race Around Ireland will best prepare me for a good finish: Consistency, Volume and Intensity.  

Last week was executed as planned: 

• I trained five out of five days;
• I rode for 260 miles;
• I was in the saddle (moving) for 19 hours;
• I climbed 13,370 feet.

This week is to be a less intense week, with a continuing emphasis on consistency, increased volume and much reduced intensity. Going into the week I was thinking five days of 80 miles of `normal' climbing.  

This is the RWGPS file for the first training session of the week: May 17.  Five laps, 82.5 miles, 3,656 feet of climbing and descending.

It consists of a 16.5 mile out and back course with 730 feet of climbing and 730 feet of descending. It took me 5 hours and 40 minutes, with an average speed of 14.5 mph.  I was off the bike for less than 6 minutes.  

At the end of the yesterday's training session I felt fine.  Came home, no nap, dinner and a little TV. But I found it difficult to sleep well.  I didn't expect the sleeping problem.  And THAT was evidence that I had had a taxing day on the bike. It influenced and changed my plan for training for the week.  

Today I rode two laps: 31.5 miles, 1460 feet of up and down in 2 hours and 20 minutes.  Came home. Took a long nap.  In otherwords, I changed my training plan for the week so as not to overtrain, i.e., do an `epic' (over)training week.  

On the same out and back course my revised plan for the remaining three days of training is as follows:

• Day 3: 80 miles, 3,600 feet of climbing
• Day 4: 60 miles, 2,920 feet of climbing
• Day 5: 45 miles. 2.190 feet of climbing.

The disturbed sleeping on day 1 influenced my thinking as to the appropriateness of the initial training plan for the week.  So, instead of 400 miles and 18,250 feet of climbing I'm revising the plan, so that I don't overtrain, to 310 miles and 13,870 feet of climbing.  And then two planned days off.  

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Analyzing the primary training course I'm using for the Race Around Ireland it seems to be almost identical to actual RAI course.  Literally the identical feet of climbing over the same number of miles. 

Again, `intelligent' training v. `epic' training (i.e., overtraining).  

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Solar radiation, sunburn, skin damage / cancer.  A very, very dangerous fact of life out here in the mountain and desert sun of Arizona.  Sunblock. Zinc based lip balm. So I wear arm coolers, leg coolers and a head `wrap.' These are a few pics I took today of the head wrap: 

Fidelity To The Training Plan

In a previous post I identified the three elements to a balanced training plan: consistency, volume and intensity.  (Epic v Intelligent Training)

A) First establish consistency, even if it is only a few miles each day. 
B) Then add volume (more miles, longer training sessions) while maintaining consistency.  Volume at a reasonable pace that doesn't leave you knackered after a training session.  
C) Finally, carefully introduce intensity. Intensity involves short and infrequent individual training sessions that stress your body.  

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CONSISTENCY: In the previous several weeks and months I've been training four and five days per week.

VOLUME: In the past three weeks I've increased the miles (45 to 80) per session and time in the saddle (4 to 5 hours) at a moderate pace (15 mph).

INTENSITY: Yesterday (day 3 of 5 this week) was my first intensity training session. I rode 53 miles, climbed 4,500 feet in 4.5 hours at an `average' 12 mph pace.  (May 12 - Intensity Training Session). Twenty-six miles of climbing  in 3:13:00 for a 7.4 mph pace.  Twenty-six miles of descending in 1:16:00 for a 25.4 mph pace.

Given that the training course was an out and back, half of the 53 miles was climbing, i.e., 26 miles of climbing 4,500 feet, for an average of 168 feet per mile.  That puts it in the `Hors Categorie' (Climb Intensity Ratings), i.e., beyond category, the most difficult and intense climbing.  

I was very, very fatigued yesterday but I suffered no injuries. Hydration and good nutrition mattered. I slept about 10 hours.  

Today will be a gentle training session: 30 miles of flattish road at a mild pace. Short and easy, so as to recover from the stress my body experienced yesterday, i.e., to prevent the effects of `overtraining.' 

No `epic' training sessions.  Build stamina, capacity and strength. Don't feed the `ego.' Treat the body with compassion, kindness and good humor.  

Black or White - Frostbite or Heatstroke

Today was the first `hot' training day since last year.  Though I rode in the morning the temp was 97F by the end of 30 miles.  

30 Miles in the Arizona Desert

The plan was to do 60 miles, working on the `volume' criterion of my training model.  But heat acclimatization is a physical and physiological process that is entirely unconcerned with the racer's `will to power.'  

In the past I would push into the heat with the delusional mentality that `if it doesn't kill me it builds me.'  I hate to succumb to the probable effect of age and experience: balanced and reasoned judgment.  Sure, it's smart but ... I think I'm losing my ego identification with `recklessness' and `too-much-is-never-enough.'  Disorienting (dammit!).  Makes me feel grown up.  I don't like that.  

Me: "I'm a strong-willed stud able to get tougher when the going get's tough.  I'll suffer through the danger of heat and build even more `studly' creds."

Heat: "Fine.  You do what you do.  And I'll do what I do.  You lose.  I win."  

So I packed it in and called it a day. 

Tomorrow I start at 6:00AM and the plan is to do 75 miles.  Just as the heat is getting `too much' I'll be finished.  Same with the subsequent two days.  

Heat acclimatization.  Takes careful and gentle patience. But the goal -- performance -- is worth it.

`Epic' v. `Intelligent' Training

I'm concluding these days that I'm just a slow learner.  

We moved from the densely populated flatland of Chicago Illinois to the sparsely populated mountains of Prescott Arizona six years ago.  

My Illinois training was very inconsistent, resulting in middling to poor performance on occasional organized rides and events (Tour of the Mississippi River Valley [TOMRV], Balltown Classic, a few club century rides, and more distant events like the Ride Across Indiana [RAIN], the Assault on Mt. Mitchell, etc).  

Putting in long hours and miles of training in Chicago meant driving for sixty miles to get out of the city.  And one can do only so much useful training in the basement.  Even after I made the switch from upright bikes to recumbent bikes I limited my rides to less than 200 miles.  

When we moved to Arizona the terrain was `exciting' and more challenging.  And, because I reduced my working days from 5 or 6 days a week to 2 days a week I had more time to ride and train.  I immediately became infected with the `how high can you climb' bug.  My training goals changed from `miles' ridden to `feet' climbed.  

My Arizona training consisted of `epic' rides.  Thirty miles and 2,500 feet of climbing.  One hundred miles and 8,800 feet of climbing. While it is important to gain skill and capacity for climbing on the bike there is a potential down side (pun!).  

Climbing big hills and mountains restricts your riding to `grind up' the hills and `coast down' the hills. Neither of these episodes in your training does much for building stamina.  `Grinding' requires a steady, sub-threshold pacing.  And `coasting' is nothing more than ... nothing.  Too inconsistent for balanced training.  One does not develop overall cycling capacity with `epic' training rides.  

The RACE AROUND IRELAND piqued my interest when I investigated the course route, i.e., terrain, weather, distance, etc.  A cycling acquaintance (Valerio Zamboni), with significant ultracycling credentials, entered the RAI six times and finished five times.  Corresponding with Valerio he encouraged me to consider RAI.  

Mounting the challenge of entering and finishing RAI involves significant investment of time and money.  Completing 1,336 miles of cycling with 66,000 feet climbing within a five and a half day time limit is daunting.  I traveled to Ireland to drive the RAI course recently and was pleased to find that it didn't include the bruising long or steep climbing of Arizona.  The roads are good.  The weather is wet and windy but doesn't involve dangerous 120F desert heat.  

In other words, a balanced training regimen would go a long way toward successful accomplishment of this challenging athletic event.  

Mindful that I had come up short on several past cycling challenges, and with the helpful advice of several cycling friends (Allan Duhm, Dennis Johnson, Paul Carpenter, Keith Kohan, and more) I am training like never before.  

First, no `epic' climbing regimen.  It is unbalanced and does little in the way of building stamina. Second, I have developed a three-part `formula' for my RAI training: consistency, volume and intensity.  Third, the training course is weighted toward `miles' rather than `feet climbed.'  The hours I put into any one training session include continuous pedaling effort, instead of the `grind' and `coast' circuit.  

Consistency requires me to train 4 and 5 days each week.  Volume comes next, i.e., carefully introducing the amount of time and number of miles I train during each training session.  Finally, carefully introducing very measured intensity to my training.  Too much volume and/or too much intensity can result in `overtraining,' that is, tearing down instead of building up fitness, stamina and capacity.  

RAI - Mizen Head Videos

Ten short videos of the entry to and exit from Mizen Head.  

Not a travelogue.  For those interested in the terrain and road quality.  

With narration (of sorts).  

Mizen Head

RAI - Videos of the Gap of Dunloe

Seven short videos of the entry to and exit from the Gap of Dunloe. 
Not a travelogue.  For those interested in the terrain and road quality.  

The Gap of Dunloe

Driving the Race Around Ireland Course - V.1

I just returned from an eight day trip to and from Ireland.  The purpose was to get a sense of the roads, drivers, terrain and anything else I could observe.  

Driving the Race Around Ireland course was draining.  In fact I didn't drive every road, turn and twist of the course. For that I would have needed another passenger, a navigator.  Speaking with Alan Heary, the RAI owner, he noted that he drove it with race director, Emmett Roche, a few years ago and it took 12 hours a day for four or five days.

Rather, I drove several well known challenging sections of the course. This was done to assess the road surface quality and other aspects of the environs and terrain. I've concluded that the course is eminently doable. And, of course, I am referring to the recumbent.

Roads, Traffic and drivers. Most of the course is good quality chip seal.  The route roads are typically narrow, sometimes allowing only the width of one vehicle.   And on the other roads barely big enough for two vehicles. (I damaged the passenger side 'wing' mirror when driving through a short section of road repairs, hitting a 'men working' sign).

Safety. I saw many, many bicyclists on these roads - even the most narrow roads.  In every case the drivers slowed down and (apparently) patiently waited for a safe way to pass them. I didn't see any drivers texting!

Weather. Though many Irish say that late August and September are the "best" months for this event they also warn of rain, wind and the tail end of hurricanes. Still ... doable.

Hills and Climbing.  The course is 1,336 miles long.  With the exception of a few very short `novelty' climbs (where the rider might be better off just walking - they are that short) the 60,000 feet of climbing is `cumulative.'  That is, there is nothing like my local climbing in the mountains of Arizona.  RAI has several sections of 2% - 4% grades.  Many of these occur toward the end of the course, making them that much more unpleasant - but doable.

This trip confirms my training regimen and training goals: consistency, volume and careful but necessary intensity.  Endurance cycling and sleep management.  Hydration, nutrition.  

Having a follow vehicle behind me will be very reassuring.  Many times during this trip I said to myself: I'd rather ride this course than drive it.

I took a generous amount of video of the more challenging (and beautiful) sections and will post it all later.

`Later.'  This is a short 4.5 minute video clip (Garmin VIRB-XE) I took while driving a section of the Gap of Dunloe.  

Gap of Dunloe - April 2017

Status - Training for Race Around Ireland

Three and a half months in and four and a half months to go before RAI (late August).  

In a few days I'll travel to Dublin, Ireland, to `drive the course.'  A little more than 1,300 miles and 60,000 feet of climbing.  Because of the magnitude and cost of this cycling event I want no surprises - or, as few surprises as possible.  

There are 23 time stations to the course, roughly 70 mile apart. Solo racers have 130 hours to complete the course and be considered `finishers.'  This is a race, not a `ride.'  To `finish' the racer must average just under 11 mph (17 kph) over the 130 hours. That may not sound difficult to do but this factors in the several hours off the bike, sleeping, as well.  

I plan to use two Bacchetta short wheel base high racer recumbent bikes for the race.  The first is the Titanium Aero.  I've modified the bike, with a Kent Polk Railgun carbon fiber hardshell seat, a tiller and narrow (cut and welded) bullhorn bars.  The second bike is the new Carbon Aero 3 bike.  

Both bikes will have 650b wheels (smaller than standard 700 wheels).  The Ti bike (medium frame) will be geared for rougher and hilly terrain with a compact crank (50/34) up front and a ten speed 11/36 cassette in back.  

The CA3 will be about one and a half inches longer (large frame) than the Ti bike and will be geared for smoother and less hilly terrain (55/39 up front and 11/36 in back).  I prefer the 650b wheels so I'll be modifying the CA3 to include a disc brake in back.  That, as well as the Railgun seat, tiller and bullhorn bars.  

Training.  A major reason for my `drive the course' trip to Ireland is to get a first-hand appreciation for the terrain.  Just as in my psychological practice where diagnosis drives treatment, in cycling the terrain drives the training.  Living and cycling in the Arizona mountains is an up and down affair: sweat and grind to the top and then just hang on and steer on the way down.  Not the kind of `balanced' endurance training a cyclist requires for varied terrain (like Ireland),

Finding a training course near my home that is not an extreme up and down slog has been difficult, but possible. (Skull Valley to Wilhoit and Back)  Good, long flats, reasonable but demanding long climbs and descents.  Almost `normal.'  

I'm less worried about handling the terrain in Ireland (frankly).  It is the twin factors of `endurance' and `sleep deprivation' that has my focus.  

Consistency.  Volume.  Intensity.  These are the three components of effective training.  And, as a good friend has mentioned "That is a recipe for burnout!"  Unless, of course, you slowly work your way through them.  

Consistency and volume are most important in an ultrarace like RAI.  Intensity (fast, hard, high heart rate, etc) is a dangerous entity, like an acid that wears through the other two.  

In the past three and a half months I'm pleased (and somewhat surprised) that I've been able to train four out of every seven days of the week.  Often I don't want to train but I keep the goal of finishing RAI in my sights.  And that gets me out the door. 

In the past two weeks I've carefully introduced `volume' to my training.  Increasing the time (and miles) I spend on daily training sessions.  Three to four and a half hours per training session.  Four and five days each week.  

At this point I'm doing o.k..  I feel the `stress,' take my naps during the day (when I'm not at the office).  And am becoming more `efficient' with the use of my time.  

Next week will be somewhat of an interruption of the schedule, given that I'll be in the air and on the road for nine days.  On my return I'll carefully return to my current schedule of consistency and volume.  

When I feel I'm ready (probably early May) to increase the `volume' I'll do it in a measured manner. Two and a half hours on the bike, rest for half an hour, another two and a half hours on the bike. Somewhere in this `ramp up' of volume I'll put in some long (seven to nine hour) training sessions. By July and August I'll be spending four to five days per week training with a few twelve hour training sessions every month.  With fewer and shorter `rests' each training session.

(I reserve the right to modify everything - :)  

VIDEO - White Spar on the CA2

This is a rather lengthy video of a rather short ride. 

I'm including about 2.5 minutes (beginning) of climbing up the White Spars because folks have asked "what is it like when you're climbing?" Answer? Slow and not really interesting except for the hordes of motorcyclists. 

This is a useful training route to the extent that a) there is some climbing, b) the descents require some technical skill. 

Note, during the last six minutes or so, that I employ a descending position that I call `the luge.' It simply allows me to become more aerodynamic. I usually `luge' when I'm on extended descents and exceeding 34 mph.

The Garmin Virb G-Metrix data flashes in and out of the video.  Not sure why.  

https://www.youtube.com/watch?v=V1MJ_eSArgI&feature=youtu.be