EXAMPLE OF POST TO THE CREW:
Folks ...
Joe has checked out the signage and electrical on the van to make sure that we have all the parts we need and that all the parts and the van work properly.
Joe has mounted the top of the van bike rack that we will use to put the spare bike during the race. At all other times the spare bike and the racing bike will be in the van for security.
The top van rack can allow for stowing of well-packed and secured gear that we won't need during the race. This will free up space.
Joe has modified the spare bike to accomodate my sizing and it is ready to go. I've mounted my Velocity Spartacus wheels on this bike.
I will be bring a third set of wheels: Velocity bombproof wheels that I use in training. Just another `insurance.'
I'm not going to obsess about proper placement of the gear and equipment in the van. This is something that Jeff, Allan and James can do in San Diego. I will, however, have lots of bungie cords and cable ties that will allow you to secure the gear once you decide on how you want it organized.
HYDRATION:
I'm only bringing the 70 oz bladders, not the 50 oz or 100 oz camelbak bladders. The 100 oz is too heavy and won't fit in the bag attached to the bike seat. If we only want 50 oz in the bladder we don't need a special bladder for that; just fill the 70 oz with 50 oz. Makes things simpler.
I found this weekend (two hot days in a row of riding) that I `use up' the fluid my body naturally over-stores within the first 4 - 5 hours of riding. At that point sipping from the bladder doesn't seem to be enough to make me pee at least twice per hour.
So, I am anticipating that in the hot and desert-like weather I'll just need to have handed off to me a 16 oz `bonus bottle' of electrolyted water - with the top off the bottle - so that I can just gulp it down. This is a very critical point as my `racial heritage' body type did not anticipate prolonged sweating... although I have a profoundly productive sweating capacity. Combine a strong sweating capacity with too little electrolyted water and I risk subtle but certain dehydration. Thus the `bonus bottle' every hour.
FUEL:
Again, after 12 hours of riding I use up the ambient extra calories in my liver and gut that give me a great calorie cushion at the outset of an event. Thereafter, however, I have to really pay attention to calorie consumption.
Saturday I rode 160 miles in the heat and did not remotely bonk. Sunday, however, after only 50 miles I felt myself at the edge of getting jello legs and only the vaguest feeling of bonking. Proves my point: my body `grants' me the first 12 hours of energy without asking much in return; thereafter, it is `cash on the barrelhead,' i.e., I have to follow a strict schedule of calorie consumption.
LIQUID V. SOLID FUEL:
I know I've said this too often but I HAVE to start a race with little-to-nothing in my gut, i.e., I have to have a liquid diet for 2 days before a race. If I've got anything in my gut it wants to get out NOW.
Also, I have to restrict myself to only a liquid fuel the first 12 - 18 hours of a race. Thereafter ... I know I have to start eating soft solids. BUT, I don't know what specific foods that means.
Honestly, I'm pretty sure that somewhere along the route I'm probably going to want a few Big Macs for the meat and sodium.
Also, small plastic bottles of caffeinated Coca Cola are great on the fly. They're small, tasty and easy to manage.
By the time I get to San Diego I'll have a list of several types of solid food I can eat and tolerate.
COOLING IN THE HEAT:
Two years ago I purchased `arm coolers,' i.e., thin white sleeves that are made from a material that doesn't absorb water but wicks it to the surface. The air flowing over the material has the effect of a `swamp cooler,' i.e., it reduces the surface temperature, thus `cooling' the arms.
These things really work well. Before I used these my arms would just soak up the heat without sufficient reflection, thus adding heat, not cooling at all.
I just purchased two pair of `leg coolers.' They serve the same function and are great.
I used both of these over the weekend and even in the humid heat of the midwest they literally kept me cool all the time EXCEPT when I had a tailwind.
Though the arm and leg coolers do reflect the heat of the sun, when I had a tailwind there was little wind that could evaporate the water sweating off my arms and legs. So ... the cooling feature wasn't working.
What I propose: Allan's idea of using a pressurized gallon jug of water with a flexible hose and wand to `spray' me with a watery mist is quite likely going to be the very best thing we can do to keep my core temp manageable.
I have two other methods (chilly towels, and something akin to an ice bib) that we may consider along the way.
(O.k.. Back down to the cellar to complete the packing and van storage process.)
- d
Monday, May 31, 2010
Friday, May 28, 2010
Transitioning to include solid food while racing ...
A recent interchange between Jeff Clark, Crew Mechanic, and me:
From: "Jeff Clark"
To: "Dan Fallon"
Dan, your stomach will want something to gnaw on other then the liquids and soup.
Some of the riders that I have crewed for become aware that they have only had water with electrolytes, gels, P.B.&J's and bars all day. They then want solid food and are really looking for it.
I personally think that a primal urge in the recesses of the mind is triggered by the setting sun. At Sebring there is a concession stand that has hot dogs and hamburgers etc. both day and night. And after awhile that warm food in your tummy is very satisfying.
I wasn't able to crew at Sebring this year but if i was going to be there I was going to ask Allan's wife, Cindy, to make some small containers of Allan's favorite meals. Then the plan was to microwave them and serve they over the night time hours. This I thought wood serve two purposes: first, warm solid food; second (and probably most importantly); food for the mind and soul.
Allan had stomach problems on his FL record ride early in the day and I think that effected his ability later on into the evening as well as the over night. Another thing is when are on a liquid diet that will be all that your body will be eliminating.
Something that you need to start thinking about is some solid and warm foods along the way. I don't know if you eat at burger places but it doesn't have to be a meatball sub.We could hit a restaurant for a "kids" pasta to go. Many things are possible. You need to get some ideas going so we, as the crew, can help keep you rolling with the fuel tank full of many different things besides gels, soups and bars.
MY REPLY TO JEFF:
You know, Jeff, I'm pretty much thinking along the same lines as you. I've never done even a 24 hour ride, not to mention a 24 hour race. But with the recent longish training rides I've done I've found myself, after the rides, wanting to `munch' on something solid. Like a big honkin' greasy piece of dead meat :)
Two things:
1. My innards want to eliminate solids when I ride on the recumbent.
This is a physical phenomenon called `peristalsis,' i.e., the movement of solid remains of meals through one's intestines and bowels and out the anus. Often, for me, the first 90 minutes of a long training ride can include one or two stops at a roadside port-a-potty to completely empty me out. (Unless I've been disciplined enough for the 48 hours previous to consume only a liquid diet).
The surprising and very welcome consequences of this are: a) my breathing improves (less effort by my diaphragm to flex, less contents in my gut to interfere with the diaphragm); b) more capacity of my midsection/core muscles to integrate and coordinate in providing watts and balanced and controlled breathing. My riding is much, much more relaxed and comfortable.
2. I can't wear bib shorts if I have to worry about stopping to defecate every few hours. Waaaayyy too much hassle.
I'll come up with foods that will not be fiber-thick and heavy but tasty and midway between liquid and t-bone steak :))))
From: "Jeff Clark"
To: "Dan Fallon"
Dan, your stomach will want something to gnaw on other then the liquids and soup.
Some of the riders that I have crewed for become aware that they have only had water with electrolytes, gels, P.B.&J's and bars all day. They then want solid food and are really looking for it.
I personally think that a primal urge in the recesses of the mind is triggered by the setting sun. At Sebring there is a concession stand that has hot dogs and hamburgers etc. both day and night. And after awhile that warm food in your tummy is very satisfying.
I wasn't able to crew at Sebring this year but if i was going to be there I was going to ask Allan's wife, Cindy, to make some small containers of Allan's favorite meals. Then the plan was to microwave them and serve they over the night time hours. This I thought wood serve two purposes: first, warm solid food; second (and probably most importantly); food for the mind and soul.
Allan had stomach problems on his FL record ride early in the day and I think that effected his ability later on into the evening as well as the over night. Another thing is when are on a liquid diet that will be all that your body will be eliminating.
Something that you need to start thinking about is some solid and warm foods along the way. I don't know if you eat at burger places but it doesn't have to be a meatball sub.We could hit a restaurant for a "kids" pasta to go. Many things are possible. You need to get some ideas going so we, as the crew, can help keep you rolling with the fuel tank full of many different things besides gels, soups and bars.
MY REPLY TO JEFF:
You know, Jeff, I'm pretty much thinking along the same lines as you. I've never done even a 24 hour ride, not to mention a 24 hour race. But with the recent longish training rides I've done I've found myself, after the rides, wanting to `munch' on something solid. Like a big honkin' greasy piece of dead meat :)
Two things:
1. My innards want to eliminate solids when I ride on the recumbent.
This is a physical phenomenon called `peristalsis,' i.e., the movement of solid remains of meals through one's intestines and bowels and out the anus. Often, for me, the first 90 minutes of a long training ride can include one or two stops at a roadside port-a-potty to completely empty me out. (Unless I've been disciplined enough for the 48 hours previous to consume only a liquid diet).
The surprising and very welcome consequences of this are: a) my breathing improves (less effort by my diaphragm to flex, less contents in my gut to interfere with the diaphragm); b) more capacity of my midsection/core muscles to integrate and coordinate in providing watts and balanced and controlled breathing. My riding is much, much more relaxed and comfortable.
2. I can't wear bib shorts if I have to worry about stopping to defecate every few hours. Waaaayyy too much hassle.
- pull off the jersey,
- pull off the shoulder straps of the bib,
- do my b'ness,
- re-do what I just undid.
- the sweat is burning my eyes,
- the sweat is messing up my glasses,
- I'm banging my head and helmet into the walls of a port-a-potty
- and I just dropped my car keys into the poop hole!!!
I'll come up with foods that will not be fiber-thick and heavy but tasty and midway between liquid and t-bone steak :))))
Thursday, May 27, 2010
Winding it down, wrapping it up
Of course, just a few short weeks before RAW life's exigencies remind me that life is not `RAW.' It is more (much more) and better than that. (I wonder if I would have been so at peace with chaos 20 or 40 years ago).
My work is wonderful. I continue to experience the opportunity to participate in a helping way with the lives of people who are hurting and reaching out, showing their resilience. Many sad and painful experiences in my client's lives are coming to a head: 8 lanes of traffic on a 2 lane hiway of life.
My nearest in age sister passed away last weekend after several years of suffering with a dread illness. As her legal Guardian, and now the Executor of her Estate, my heart, soul and the time it takes to stitch the fabric of our lives together again is pressed even harder.
My wife retired less than two weeks ago. She is doing a heroic job of `changing lanes.' Not an easy job for a woman who has lived in the `pass lane' all her life. But I am delighting in the easy mornings I get to spend with her now, drinking coffee, waking up, having the time to speak in soft tones slowly.
Last weekend I rode 325 miles. Tonight after work I will head out to Burlington to do a midnight 100 miles, getting home by around 7am. Saturday and Sunday I will do 100 miles each, pushing hard knowing that I will not be pacing myself for the 12 -14 hour rides of late.
Amidst all of this I will be finishing up packing for RAW, readying the follow van, assuring that everything is buttoned up as Tuesday, June 1st, arrives and I move from one scheduled activity to the next ... until Noon, Wednesday, June 9th, in Oceanside.
And then the fun starts.
- Dan
My work is wonderful. I continue to experience the opportunity to participate in a helping way with the lives of people who are hurting and reaching out, showing their resilience. Many sad and painful experiences in my client's lives are coming to a head: 8 lanes of traffic on a 2 lane hiway of life.
My nearest in age sister passed away last weekend after several years of suffering with a dread illness. As her legal Guardian, and now the Executor of her Estate, my heart, soul and the time it takes to stitch the fabric of our lives together again is pressed even harder.
My wife retired less than two weeks ago. She is doing a heroic job of `changing lanes.' Not an easy job for a woman who has lived in the `pass lane' all her life. But I am delighting in the easy mornings I get to spend with her now, drinking coffee, waking up, having the time to speak in soft tones slowly.
Last weekend I rode 325 miles. Tonight after work I will head out to Burlington to do a midnight 100 miles, getting home by around 7am. Saturday and Sunday I will do 100 miles each, pushing hard knowing that I will not be pacing myself for the 12 -14 hour rides of late.
Amidst all of this I will be finishing up packing for RAW, readying the follow van, assuring that everything is buttoned up as Tuesday, June 1st, arrives and I move from one scheduled activity to the next ... until Noon, Wednesday, June 9th, in Oceanside.
And then the fun starts.
- Dan
Wednesday, May 12, 2010
Challenging Indoor Workout Design:
I've got no choice but to do weekday training on the indoor trainer (CompuTrainer a.k.a. "Igor").
Why?
First, builds leg strength.
Second, prepares rider for emotional / psychological impact of climbing challenges on RAW / RAAM. Just when you think you've topped an incline you discover it is a false flat and you've got another tough incline to climb. And this goes on and on and on (e.g., Skull Valley to Prescott). Less hard on the legs and lungs than the lobes (brain lobes, that is).
Third, Stage One includes a several mile long 7% grade. Again, prepares one psychologically for the grind.
Fourth, most of us can mount a long set of hills by shifting down and just taking our time. In a Race one must be cognizant of doing this as well as possible without blowing up and DNF'ing later.
By training with programmed adversity we can build physical capacity and psychological tough-mindedness.
- Design an 11.2 mile course with 7% steady grade.
- Warm up for 10 - 15 minutes by just spinning without engaging the course.
- Start with 3 mins of 170 watts, then 2 mins of 200 - 215 watts.
- Do that for an hour.
Why?
First, builds leg strength.
Second, prepares rider for emotional / psychological impact of climbing challenges on RAW / RAAM. Just when you think you've topped an incline you discover it is a false flat and you've got another tough incline to climb. And this goes on and on and on (e.g., Skull Valley to Prescott). Less hard on the legs and lungs than the lobes (brain lobes, that is).
Third, Stage One includes a several mile long 7% grade. Again, prepares one psychologically for the grind.
Fourth, most of us can mount a long set of hills by shifting down and just taking our time. In a Race one must be cognizant of doing this as well as possible without blowing up and DNF'ing later.
By training with programmed adversity we can build physical capacity and psychological tough-mindedness.
Friday, May 7, 2010
"Sparky" lives to ride again ...
I wanted desperately to ride a 12 hour after working all day Thursday. Despite weather forecast of rain, wind, lightning and cold.
Left the job around 12:15am Friday. Got on the road around 2:15am.
After doing one 25 mile lap in rural Burlington this morning it started to flash and crash (lightning) all around me about every 20 or 30 seconds. Even this dumb mick realized it's better to dive into the truck and head home than stiff it out and risk being a char broiled "dan on a stick."
Didn't mind riding in the driving rain. Sort of liked it. Even though it was almost parallel with the ground with a solid 20 - 25 mph NNE wind and 45 degree temp.
Weather guy said there were 2000+ lightning strikes w/n 150 mile radius of the area in a single hour during the time of my ride.
http://connect.garmin.com/activity/32498365
Home now. Gonna grab about 6 hours sleep and do 6 hours on the friggin' fantasyland indoor trainer.
Tomorrow morning back out to Burlington and on the road by 4am for that 12 hour.
Left the job around 12:15am Friday. Got on the road around 2:15am.
After doing one 25 mile lap in rural Burlington this morning it started to flash and crash (lightning) all around me about every 20 or 30 seconds. Even this dumb mick realized it's better to dive into the truck and head home than stiff it out and risk being a char broiled "dan on a stick."
Didn't mind riding in the driving rain. Sort of liked it. Even though it was almost parallel with the ground with a solid 20 - 25 mph NNE wind and 45 degree temp.
Weather guy said there were 2000+ lightning strikes w/n 150 mile radius of the area in a single hour during the time of my ride.
http://connect.garmin.com/activity/32498365
Home now. Gonna grab about 6 hours sleep and do 6 hours on the friggin' fantasyland indoor trainer.
Tomorrow morning back out to Burlington and on the road by 4am for that 12 hour.
Sunday, May 2, 2010
Calvin's Challenge - 12 Hour Race - Springfield, Ohio - May 1
I used my Zipp wheels Saturday and it all went to hell. At mile 42 I had passed almost everybody I could see ahead of me and I was closing in on a a small pack. Blinding rain, glasses useless and I missed seeing a pothole. Hit the pothole and got a front wheel pinch flat. Got back into the race 20 minutes later only to find that my front wheel had gone soft.
By mile 14 of the second 50 mile lap the front wheel was flat and I had to stop. My valve extenders were either defective or I just had the wrong set up because I used 6 cartridges of CO2 before I realized ... it just wasnt gonna hold air.
Called Larry Graham, he came and got me. He drove me back and I switched out my Zipps for my the training wheels I brought.
Added some `land of the unknown' bonus miles on the second lap and finished up with about 170 miles for less than 10 hours of riding. Attaching my Sat ride on the CC 50 mile route below. (Also did the CC 50 mile route the day before, Friday, and am attaching that below.)
http://connect.garmin.com/activity/31918657
http://connect.garmin.com/activity/31918652
I don't think the weather was that bad. Windier on the 50 I did on Friday, the day before. The rain brought out the fool in me. When you can't see the road in front of you because of the rain, and your vision is blocked by a pack of riders in front of you ... you're looking for trouble.
Larry G was really great in that he gave me some very useful information about valves and Zipp wheels. I'll be making big changes in tubes and valves for RAW.
Had planned to go down on Sunday to Cinci for a club century but there were flash flood warnings and 19 people were killed just over the border in Tennesee in flash floods the day before. Drove home after CC, got home by 3:30am and .... did the laundry.
Good training rides Friday and Saturday. Wish I could have had the whole 12 hours to ride without the 2 hours off the bike for flats and wheel problems. I think I could have done 215, at least.
I'm going to schedule back to back 12 hour rides this coming Friday and Saturday in Burlington, IL. Of course, they'll be solo rides, but ...
By mile 14 of the second 50 mile lap the front wheel was flat and I had to stop. My valve extenders were either defective or I just had the wrong set up because I used 6 cartridges of CO2 before I realized ... it just wasnt gonna hold air.
Called Larry Graham, he came and got me. He drove me back and I switched out my Zipps for my the training wheels I brought.
Added some `land of the unknown' bonus miles on the second lap and finished up with about 170 miles for less than 10 hours of riding. Attaching my Sat ride on the CC 50 mile route below. (Also did the CC 50 mile route the day before, Friday, and am attaching that below.)
http://connect.garmin.com/activity/31918657
http://connect.garmin.com/activity/31918652
I don't think the weather was that bad. Windier on the 50 I did on Friday, the day before. The rain brought out the fool in me. When you can't see the road in front of you because of the rain, and your vision is blocked by a pack of riders in front of you ... you're looking for trouble.
Larry G was really great in that he gave me some very useful information about valves and Zipp wheels. I'll be making big changes in tubes and valves for RAW.
Had planned to go down on Sunday to Cinci for a club century but there were flash flood warnings and 19 people were killed just over the border in Tennesee in flash floods the day before. Drove home after CC, got home by 3:30am and .... did the laundry.
Good training rides Friday and Saturday. Wish I could have had the whole 12 hours to ride without the 2 hours off the bike for flats and wheel problems. I think I could have done 215, at least.
I'm going to schedule back to back 12 hour rides this coming Friday and Saturday in Burlington, IL. Of course, they'll be solo rides, but ...
Wednesday, April 28, 2010
Why I do biking
I've never been able to put to words why I do biking.
I've never considered biking much different than other things I've done in my life.
It's all coming to some sort of a weave as I get older. And seems to be sorting itself out, getting clearer to me.
I've always looked for patterns in experiences.
When I view my life from the inside out it is pretty hard to see patterns with any semblance of confidence in what I see.
I like to feel secure, safe, in reasonable control, able to think on my feet to keep from harm. That leads to distorted thinking, rationalizing disorganization, hiding from the fact that it is all leading to loss, disorientation, a lessening of sensation.
So, while I was listening to a particularly poignant cd on the drive home tonight some words came out of a good, warm and tearful place.
I do biking (lovemaking, moving into the lives of those around me, taking a stand for my values, fathering, grandfathering, teaching, learning, taking the helm just when the storm is most violent and threatening) because it brings me to a sensation of living at the edge of my capacity to perceive.
It's thrilling. It's not a reckless abandon into pointless risk-taking.
And when you've earned it ... you own it. You are fully alive and knowing how it can vanish in an instant.
Y'a gotta do something with your life.
I've never considered biking much different than other things I've done in my life.
It's all coming to some sort of a weave as I get older. And seems to be sorting itself out, getting clearer to me.
I've always looked for patterns in experiences.
When I view my life from the inside out it is pretty hard to see patterns with any semblance of confidence in what I see.
I like to feel secure, safe, in reasonable control, able to think on my feet to keep from harm. That leads to distorted thinking, rationalizing disorganization, hiding from the fact that it is all leading to loss, disorientation, a lessening of sensation.
So, while I was listening to a particularly poignant cd on the drive home tonight some words came out of a good, warm and tearful place.
I do biking (lovemaking, moving into the lives of those around me, taking a stand for my values, fathering, grandfathering, teaching, learning, taking the helm just when the storm is most violent and threatening) because it brings me to a sensation of living at the edge of my capacity to perceive.
It's thrilling. It's not a reckless abandon into pointless risk-taking.
And when you've earned it ... you own it. You are fully alive and knowing how it can vanish in an instant.
Y'a gotta do something with your life.
Tuesday, April 27, 2010
RAW - Hydration and fuel ...
I use a very simple mix of powdered stuff for my fuel bottle. I mix a 2 hour (600-700 calories) batch for each fuel bottle. I will have about 30 - 40 premixed cannisters (plastic containers from a medical supply facility) that the crew can just pour one at a time into the fuel bottle, add water, shake a bit (very, very viscous and without lumps) and hand off to the rider. I will also bring one gallon cannisters of the powdered stuff (Maltodextrin, Whey protein, Perpetuem) in the event we run through the premixed cannisters.
The water bottles the same. I use a predetermined amount of Hammer Endurolyte powder for each 24 oz bottle. Same thing: smaller plastic container that the crew pours into every bottle of water. Mixing may help but it doesn't really matter because the powder is very fine, though sometimes gritty. I will have several bottles of Endurolyte in pill form, too. These can be useful to take on an `as needed' basis in hot and sweaty times.
I'll be drinking one bottle of Ensure Plus at least every two hours. That comes in it's own bottle and the only thing the crew will need to do will be to twist off the cap and hand it off to me. I'll gulp it down quickly so this can be done in one rolling bottle handoff. On ped handoffs I'll just drink it and flip the empty Ensure container behind me for the crew to pick up (unless I'm going so slow all you'd have to do is a little slow trot to keep up with me).
I'll also be drinking/consuming one can of Campbells chicken soup every one or two hours. It's semi-liquid and has meat, noodles and a lot of sodium. Again, this is easy to deal with. What I'll ask the crew to do, however, is to put the chicken soup in a small container (that I'll bring) that will make it easier to pour out of while riding. (The can tends to `hold onto' the noodles and chicken making it clumsy to shake and empty while riding).
Periodically I'll ask for an aspirin or ibuprofin. Frequently I'll ask for a calcium pill (Tums) to deal with potential calcium depletion in the heat and sweating. Once each day I have a few medically prescribed pills to take. I'll put those in separate individual containers well marked. (Despite recent reports about the beneficial effect of Viagra while doing long endurance work I'll not be ingesting THAT ***!).
There will be times when I will just need to `overhydrate.' That is, I'll want more water than one thinks I should have. This is important to do, as long as I make certain I'm attending to sufficient electrolytes (Endurolytes, Tums and chicken soup).
The water bottles the same. I use a predetermined amount of Hammer Endurolyte powder for each 24 oz bottle. Same thing: smaller plastic container that the crew pours into every bottle of water. Mixing may help but it doesn't really matter because the powder is very fine, though sometimes gritty. I will have several bottles of Endurolyte in pill form, too. These can be useful to take on an `as needed' basis in hot and sweaty times.
I'll be drinking one bottle of Ensure Plus at least every two hours. That comes in it's own bottle and the only thing the crew will need to do will be to twist off the cap and hand it off to me. I'll gulp it down quickly so this can be done in one rolling bottle handoff. On ped handoffs I'll just drink it and flip the empty Ensure container behind me for the crew to pick up (unless I'm going so slow all you'd have to do is a little slow trot to keep up with me).
I'll also be drinking/consuming one can of Campbells chicken soup every one or two hours. It's semi-liquid and has meat, noodles and a lot of sodium. Again, this is easy to deal with. What I'll ask the crew to do, however, is to put the chicken soup in a small container (that I'll bring) that will make it easier to pour out of while riding. (The can tends to `hold onto' the noodles and chicken making it clumsy to shake and empty while riding).
Periodically I'll ask for an aspirin or ibuprofin. Frequently I'll ask for a calcium pill (Tums) to deal with potential calcium depletion in the heat and sweating. Once each day I have a few medically prescribed pills to take. I'll put those in separate individual containers well marked. (Despite recent reports about the beneficial effect of Viagra while doing long endurance work I'll not be ingesting THAT ***!).
There will be times when I will just need to `overhydrate.' That is, I'll want more water than one thinks I should have. This is important to do, as long as I make certain I'm attending to sufficient electrolytes (Endurolytes, Tums and chicken soup).
A sampling of our Crew's emails to one another ...
FROM JEFF CLARK - RACE MECHANIC:
Dan,
I want to check on some things while we we are still 44 days out from the start of RAW. You had mentioned that you where going to have a 56t chain ring installed and I wonder if that was working out for you . How old is your gear housing? It can become brittle over time and split a part, a failure of this nature would be catastrophic. If you have bar tape on your bar peel it back a little to see if there is a little white powered that is aluminum oxide. Allan is a sweater an he has this type of problem. He even had a brake lever brake break due to this. I went to replace a gear cable and the lead end of the cable entered acted with the alloy shift lever and would not come out I tried drilling it but finally had to replace the entire shifter! Please have local bike shop go over the bike/recumbent with a fine tooth comb looking for this type of stuff.
What spare parts/tools are you bring with you for the race?
- Jeff (Mechanic)
FROM DAN:
Jeff ...
Just got up from 6 hours on Igor (indoor CompuTrainer) and I'm hurtin'. Worser when on the trainer.
I'm shooting your questions to Joe Reichert (owner of Amlings Cycle and Fitness and home-base mechanic) so that he can respond. He knows what you're talking about and can handle anything we need.
I'm requesting that we include all the Team members in these emails so that we all know what is happening and don't have to catch one another up.
- `done' dan!
FROM JOE REICHERT (LBS owner and Home Based Mechanic):
Hi all,
Jeff, the 56t chainring seems to be playing nice with the old scholl LX derailleur. All of the housings were replace on a recent overhaul. My guess is that we may do another cable and housing replacement about 2 weeks before the event. That will give everything a very good chance to shake out before the ride.
We had discussed earlier that if Dan needs to go to the back up, the quickest option would be to swap the whole seat assembly as opposed to removing everything from the seat and transfering all that over. 4 bolts and you're done. If the seat happens to be the problem then ths won't work, but for any other issue I think it's a good solution.
Take care,
Joe Reichert
Amling's Cycle & Fitness
http://www.amlingscycle.com/
8140 N. Milwaukee Ave.
Niles, IL 60714
Ph. 847/692-4240
Fx. 773-894-0376
FROM DAN:
Jeff ...
I'm more `conscious' now than I was yesterday after the training so I'd like to add to a few things Joe notes below.
Joe has a Bacchetta Ti Aero of his own that he's lending me as a backup bike. We'll be outfitting it to replicate the equipment on my Ti Aero. My cranks are 172.5s and Joe will be putting a 56/39/30 triple in front. Not sure how he's going to handle the FD but he and I will get that straightened out a few weeks before I leave. Likely I'll take his bike out for a long set of hills in SW Wisconsin (15% grades, spikey moraines) to confirm things. Larry Graham, a solid rider from Ohio, said he'd give me one or two of his FDs that he knows handle the 56/39/30 spread this weekend at Calvin's Challenge.
Your question about what tools I'll be bringing is what I've been noodling on the past week. I'm going to collect all the tools I think I'd be needing and list them on a spreadsheet. I'll share this spreadsheet with you and Joe. Hopefully, this will mean that you won't have to think of bringing any of your own tools (unless you want to).
- d
FROM JEFF CLARK:
Dan,
The crew will make a difference to your success. Reading the crew spread sheet about estimated speed and time to the Time Stations on RAW have you ever taken a bottle from a moving car or someone standing on the side of the road? The first couple of times with Allan (Duhm) on his state record ride were -- let us say --- interesting: the van weaving, the bike weaving trying to get close enough to make the hand off. Many times while driving ( I drove all but 3hrs.) my mantra was DON'T RUN OVER AL. After awhile we could pass off a partially peeled banana. Will you be using the water bladder in the "trunk" of the recumbent like Al does?
With Al and I being from Florida and able to ride virtually year round we have a hard time understanding and total respect for the indoor training you do in your basement in Chicago. Do you use music or videos to occupy your mind. I think after awhile I would have to get a white jacket with wrap around sleeves and a soft room to lay down in -- if you know what I mean.
FROM DAN:
The rolling bottle handoff will be done with a reaching tool. It extends the reach of the crew member by 3.5 ft and is firm and solid. I've attached a .jpg of the reaching tool.
Rolling bottle handoffs will take place only when we're on relatively flat terrain. On the mountain climbs we'll be doing pedestrian handoffs because I won't be going faster than 8mph and the mountain roads have only two narrow lanes with no shoulder.
I've always known that when done properly indoor training is far more effective for the time spent than outdoor training. Six hours on the CompuTrainer (like I did last Sunday) is far more of a physical challenge and workout than 9 or 10 hours on the bike outdoors.
I spent an hour on the CompuTrainer yesterday morning before I went to work. A steady grind of 3% climb with no let up, no rolling hills, no stops, no tailwind, no fan blowing me cool. Pushing 175 - 180 watts with an rpm about 75 - 80. Heart rate got up to the high 130's with a few low 140's for a while.
These kinds of indoor workouts can't be simulated in the Illinois flatlands. And I'm convinced that it was these kinds of indoor workouts that allowed me last March to go from my Chicago basement to the most demanding mountain climbing on all of RAAM / RAW with no cramping, no stopping, no resting.
Consider that on Sunday I did 11.2 miles of 7% incline in 2 hours and 3 minutes on the indoor CompuTrainer. That equates to 4,140 feet of climbing.
Last March I rode from Prescott, AZ, to Flagstaff,AZ, over two mountains, for 91 miles in 9 hours and 9 minutes. That worked out to 8,100 feet of climbing.
Two hours and 4,140 feet of climbing (with no breaks, no downhills, no flat sections) in my basement v. 9 hours and 8,100 feet of climbing (with lots of flat sections, significant downhills, half a dozen 2 - 5 minute breaks to get water and change into dry clothing).
I listen to `house' music when I train indoors www.podrunner.com on my iPod. I don't use the iPod when I train outdoors.
This weekend I'll be doing several hundred miles over 3 days. Last year I rode a 200 mile course that had over 10,000 of climbing in May in 12 hours (Balltown Classic). No recumbent ever did that before.
This Saturday I'll be at Calvin's Challenge, right outside Dayton, Ohio, doing the 12 hour race. I'm asking myself now: if I did 200 miles and 10,000 of climbing in 12 hours last May when I was in half as good shape as I am now what can I expect on a flat course in the same time with no climbing? We'll see.
- Dan
Honestly, I don't know how I am able to bear the basement training. I certainly don't do it as entertainment; neither do I consider it like I would if I were going to "ride my bike." Living in the middle of a metropolitan area with 6+ million people, the nearest open roads for training are a 50 mile one way trip, and the weather is cold and wet 7 - 8 months a year .... So, I do the indoor training to meet my goal of being fit, strong and ready for the `real' biking season. This year I've been even more dedicated to indoor work so that I, frankly, don't disappoint the crew when doing RAW. Jeff ... you point out important issues.
I'm attaching a list of items that somebody on the UC list sent out a while back. Looking it over it seems nice and thorough. I used it for my trip to Arizona a few weeks back and had what I needed.
Dan,
I want to check on some things while we we are still 44 days out from the start of RAW. You had mentioned that you where going to have a 56t chain ring installed and I wonder if that was working out for you . How old is your gear housing? It can become brittle over time and split a part, a failure of this nature would be catastrophic. If you have bar tape on your bar peel it back a little to see if there is a little white powered that is aluminum oxide. Allan is a sweater an he has this type of problem. He even had a brake lever brake break due to this. I went to replace a gear cable and the lead end of the cable entered acted with the alloy shift lever and would not come out I tried drilling it but finally had to replace the entire shifter! Please have local bike shop go over the bike/recumbent with a fine tooth comb looking for this type of stuff.
What spare parts/tools are you bring with you for the race?
- Jeff (Mechanic)
FROM DAN:
Jeff ...
Just got up from 6 hours on Igor (indoor CompuTrainer) and I'm hurtin'. Worser when on the trainer.
I'm shooting your questions to Joe Reichert (owner of Amlings Cycle and Fitness and home-base mechanic) so that he can respond. He knows what you're talking about and can handle anything we need.
I'm requesting that we include all the Team members in these emails so that we all know what is happening and don't have to catch one another up.
- `done' dan!
FROM JOE REICHERT (LBS owner and Home Based Mechanic):
Hi all,
Jeff, the 56t chainring seems to be playing nice with the old scholl LX derailleur. All of the housings were replace on a recent overhaul. My guess is that we may do another cable and housing replacement about 2 weeks before the event. That will give everything a very good chance to shake out before the ride.
We had discussed earlier that if Dan needs to go to the back up, the quickest option would be to swap the whole seat assembly as opposed to removing everything from the seat and transfering all that over. 4 bolts and you're done. If the seat happens to be the problem then ths won't work, but for any other issue I think it's a good solution.
Take care,
Joe Reichert
Amling's Cycle & Fitness
http://www.amlingscycle.com/
8140 N. Milwaukee Ave.
Niles, IL 60714
Ph. 847/692-4240
Fx. 773-894-0376
FROM DAN:
Jeff ...
I'm more `conscious' now than I was yesterday after the training so I'd like to add to a few things Joe notes below.
Joe has a Bacchetta Ti Aero of his own that he's lending me as a backup bike. We'll be outfitting it to replicate the equipment on my Ti Aero. My cranks are 172.5s and Joe will be putting a 56/39/30 triple in front. Not sure how he's going to handle the FD but he and I will get that straightened out a few weeks before I leave. Likely I'll take his bike out for a long set of hills in SW Wisconsin (15% grades, spikey moraines) to confirm things. Larry Graham, a solid rider from Ohio, said he'd give me one or two of his FDs that he knows handle the 56/39/30 spread this weekend at Calvin's Challenge.
Your question about what tools I'll be bringing is what I've been noodling on the past week. I'm going to collect all the tools I think I'd be needing and list them on a spreadsheet. I'll share this spreadsheet with you and Joe. Hopefully, this will mean that you won't have to think of bringing any of your own tools (unless you want to).
- d
FROM JEFF CLARK:
Dan,
The crew will make a difference to your success. Reading the crew spread sheet about estimated speed and time to the Time Stations on RAW have you ever taken a bottle from a moving car or someone standing on the side of the road? The first couple of times with Allan (Duhm) on his state record ride were -- let us say --- interesting: the van weaving, the bike weaving trying to get close enough to make the hand off. Many times while driving ( I drove all but 3hrs.) my mantra was DON'T RUN OVER AL. After awhile we could pass off a partially peeled banana. Will you be using the water bladder in the "trunk" of the recumbent like Al does?
With Al and I being from Florida and able to ride virtually year round we have a hard time understanding and total respect for the indoor training you do in your basement in Chicago. Do you use music or videos to occupy your mind. I think after awhile I would have to get a white jacket with wrap around sleeves and a soft room to lay down in -- if you know what I mean.
FROM DAN:
The rolling bottle handoff will be done with a reaching tool. It extends the reach of the crew member by 3.5 ft and is firm and solid. I've attached a .jpg of the reaching tool.
Rolling bottle handoffs will take place only when we're on relatively flat terrain. On the mountain climbs we'll be doing pedestrian handoffs because I won't be going faster than 8mph and the mountain roads have only two narrow lanes with no shoulder.
I've always known that when done properly indoor training is far more effective for the time spent than outdoor training. Six hours on the CompuTrainer (like I did last Sunday) is far more of a physical challenge and workout than 9 or 10 hours on the bike outdoors.
I spent an hour on the CompuTrainer yesterday morning before I went to work. A steady grind of 3% climb with no let up, no rolling hills, no stops, no tailwind, no fan blowing me cool. Pushing 175 - 180 watts with an rpm about 75 - 80. Heart rate got up to the high 130's with a few low 140's for a while.
These kinds of indoor workouts can't be simulated in the Illinois flatlands. And I'm convinced that it was these kinds of indoor workouts that allowed me last March to go from my Chicago basement to the most demanding mountain climbing on all of RAAM / RAW with no cramping, no stopping, no resting.
Consider that on Sunday I did 11.2 miles of 7% incline in 2 hours and 3 minutes on the indoor CompuTrainer. That equates to 4,140 feet of climbing.
Last March I rode from Prescott, AZ, to Flagstaff,AZ, over two mountains, for 91 miles in 9 hours and 9 minutes. That worked out to 8,100 feet of climbing.
Two hours and 4,140 feet of climbing (with no breaks, no downhills, no flat sections) in my basement v. 9 hours and 8,100 feet of climbing (with lots of flat sections, significant downhills, half a dozen 2 - 5 minute breaks to get water and change into dry clothing).
I listen to `house' music when I train indoors www.podrunner.com on my iPod. I don't use the iPod when I train outdoors.
This weekend I'll be doing several hundred miles over 3 days. Last year I rode a 200 mile course that had over 10,000 of climbing in May in 12 hours (Balltown Classic). No recumbent ever did that before.
This Saturday I'll be at Calvin's Challenge, right outside Dayton, Ohio, doing the 12 hour race. I'm asking myself now: if I did 200 miles and 10,000 of climbing in 12 hours last May when I was in half as good shape as I am now what can I expect on a flat course in the same time with no climbing? We'll see.
- Dan
Honestly, I don't know how I am able to bear the basement training. I certainly don't do it as entertainment; neither do I consider it like I would if I were going to "ride my bike." Living in the middle of a metropolitan area with 6+ million people, the nearest open roads for training are a 50 mile one way trip, and the weather is cold and wet 7 - 8 months a year .... So, I do the indoor training to meet my goal of being fit, strong and ready for the `real' biking season. This year I've been even more dedicated to indoor work so that I, frankly, don't disappoint the crew when doing RAW. Jeff ... you point out important issues.
I'm attaching a list of items that somebody on the UC list sent out a while back. Looking it over it seems nice and thorough. I used it for my trip to Arizona a few weeks back and had what I needed.
Friday, April 16, 2010
Indoor training when it is a beautiful 60+ degrees outside!!!
I sort of surprised myself in AZ last month on the long miles of climbing: I didn't cramp and I didn't stop. (I am not certain of this conclusion but I think it is more difficult to climb significant elevations on a recumbent bike than on an upright bike. You can only recruit muscle power and don't have access to gravity-assist by hopping from one leg to the other when out of the saddle).
On a Sunday I climbed up and down one mountain (Mingus) and climbed from a relative valley to the top of a geological plateau (from Sedona to Flagstaff, i.e., Oak Creek Canyon to the top of the Mogollan Rim). Though the trip constituted 8100 feet of climbing in 91 miles there were still about 50 miles of flats or downhills. When you remove the flats and downhills the actual climbing looked like this:
From Sedona to highest elevation (a few rolling miles with minimal climbs) before Flagstaff:
- 22.29 miles
- 2,709 feet of climbing
- 121.53 feet of climbing per mile
- avg grade + 2.3%
From the bottom of Mingus Mountain (going toward Flagstaff) to the top of Mingus Mountain (Mingus Recreation Area):
- 11.15 miles
- 2,044 feet of climbing
- 183.32 feet of climbing per mile
- avg grade + 3.5%
From Cottonwood to the top of Mingus Mountain (Mingus Recreation Area) on return trip from Flag to Prescott:
- 17.66 miles
- 3,731 feet of climbing
- 211.26 feet of climbing per mile.
- avg grade + 4%
Clearly, both the numbers and my experience confirm that the most difficult section of climb was on the way back from Flagstaff to Prescott (the next day) from Cottonwood to Mingus Mountain, i.e., 18 miles of avg 4% grade.
Now, 2.5% to 4% grades aren't leg busters. But when you push that grade for 12 to 22 miles, non-stop, with a few 6-8%ers thrown in at the switchbacks, it can put a big hurt on your legs. A perfect set up for cramps due to heat, poor hydration, poor intake of electrolytes, etc....
So here I am in Chicago and the prairie flatlands of the midwest. The longest and steepest `hill' is less than .5 miles and MAYBE 4% (max).
How does one prepare outside and train for dozens of miles, nonstop, of 4-6% climbing?
I'm sure there are ways to do it, e.g., cranking a 56x11 into a 30 mile wind for 30 miles. I've never been able to do that with any sense of predictability. I mean, I can't `plan' a 30 mile wind for, say, Wednesday morning.
So, since I think the indoor training on the CompuTrainer did a good job of preparing me for the long climbs in the `real' world I'm back doing indoor training in wonderful 60 degree weather today.
I'll be programming a course of 3-6% grades for 3-4 miles, with some turns, and a short `relief' section of 2% grade for, say, .2 miles. Then back to the 3-6% grades. Doing this for a 40 mile course will effectively simulate the pressure on the physical system.
--------------------------------------------------------------------------------
Something I learned when in AZ, going up those grades at speeds as low as 3.5 - 7 mph is that there is a lot of bike handling to master (esp on two lane mountain roads without a shoulder and lots of trucks and cars whizzing past).
With minimal forward velocity I'm much less able to ride a straight line. I found myself struggling, at times, to stay vertical, twisting the handlebar left and right to balance myself. On a few occasions when I thought I was going to fall over I had to increase the pressure on the pedals (increase the watt/power) suddenly to get forward velocity and to straighten myself out. I realized when i was doing that that a) I actually had the power to spare to do that, b) I wouldn't have had the power had I not done the indoor winter training on similar grades.
Something I learned to share: how to go slow on a bike when in a race so that you can finish the race (and maybe win). (One doesn't often get taught how to go `slow' very often).
- Dan
_____________________________
'06 Aero ti
http://raw2010.blogspot.com/
On a Sunday I climbed up and down one mountain (Mingus) and climbed from a relative valley to the top of a geological plateau (from Sedona to Flagstaff, i.e., Oak Creek Canyon to the top of the Mogollan Rim). Though the trip constituted 8100 feet of climbing in 91 miles there were still about 50 miles of flats or downhills. When you remove the flats and downhills the actual climbing looked like this:
From Sedona to highest elevation (a few rolling miles with minimal climbs) before Flagstaff:
- 22.29 miles
- 2,709 feet of climbing
- 121.53 feet of climbing per mile
- avg grade + 2.3%
From the bottom of Mingus Mountain (going toward Flagstaff) to the top of Mingus Mountain (Mingus Recreation Area):
- 11.15 miles
- 2,044 feet of climbing
- 183.32 feet of climbing per mile
- avg grade + 3.5%
From Cottonwood to the top of Mingus Mountain (Mingus Recreation Area) on return trip from Flag to Prescott:
- 17.66 miles
- 3,731 feet of climbing
- 211.26 feet of climbing per mile.
- avg grade + 4%
Clearly, both the numbers and my experience confirm that the most difficult section of climb was on the way back from Flagstaff to Prescott (the next day) from Cottonwood to Mingus Mountain, i.e., 18 miles of avg 4% grade.
Now, 2.5% to 4% grades aren't leg busters. But when you push that grade for 12 to 22 miles, non-stop, with a few 6-8%ers thrown in at the switchbacks, it can put a big hurt on your legs. A perfect set up for cramps due to heat, poor hydration, poor intake of electrolytes, etc....
So here I am in Chicago and the prairie flatlands of the midwest. The longest and steepest `hill' is less than .5 miles and MAYBE 4% (max).
How does one prepare outside and train for dozens of miles, nonstop, of 4-6% climbing?
I'm sure there are ways to do it, e.g., cranking a 56x11 into a 30 mile wind for 30 miles. I've never been able to do that with any sense of predictability. I mean, I can't `plan' a 30 mile wind for, say, Wednesday morning.
So, since I think the indoor training on the CompuTrainer did a good job of preparing me for the long climbs in the `real' world I'm back doing indoor training in wonderful 60 degree weather today.
I'll be programming a course of 3-6% grades for 3-4 miles, with some turns, and a short `relief' section of 2% grade for, say, .2 miles. Then back to the 3-6% grades. Doing this for a 40 mile course will effectively simulate the pressure on the physical system.
--------------------------------------------------------------------------------
Something I learned when in AZ, going up those grades at speeds as low as 3.5 - 7 mph is that there is a lot of bike handling to master (esp on two lane mountain roads without a shoulder and lots of trucks and cars whizzing past).
With minimal forward velocity I'm much less able to ride a straight line. I found myself struggling, at times, to stay vertical, twisting the handlebar left and right to balance myself. On a few occasions when I thought I was going to fall over I had to increase the pressure on the pedals (increase the watt/power) suddenly to get forward velocity and to straighten myself out. I realized when i was doing that that a) I actually had the power to spare to do that, b) I wouldn't have had the power had I not done the indoor winter training on similar grades.
Something I learned to share: how to go slow on a bike when in a race so that you can finish the race (and maybe win). (One doesn't often get taught how to go `slow' very often).
- Dan
_____________________________
'06 Aero ti
http://raw2010.blogspot.com/
Saturday, April 3, 2010
Near miss ....
Midweek during the Arizona trip I made a firm and confident decision to withdraw from RAW 2010. I changed my mind two days ago. I didn't inform anybody about my decision to withdraw because I wanted more time to let it just `percolate,' i.e., to think about it and re-think about it.
I spoke with a Paul Carpenter, current record-holder for RAW and a man for whom I have deep respect and admiration, stating the following:
-----------------
This week in Prescott has been exceedingly satisfying. Exceedingly. I've climbed the route up from Prescott, over Mingus Mt, through Jerome, Sedona and up to Flagstaff. 8100 feet of climbing straight out of the basement of Chicago. And, then, I returned the opposite direction back to Prescott. Frankly, I think the route back from Cottonwood, past Jerome, and over Mingus Mountain was more difficult than the other direction. Might be that I was pretty snackered from the two days of climbing.
Subsequently I've ridden back and forth between Prescott, Skull Valley, Peeples Valley and Yarnell. Several times.
Not once did I have to `rest' on any of these rides; though I did stop to get water and switch out wet clothes for dry ones.
Mechanically, I've got a strong sense of confidence in my set up and the equipment. In fact, I rode to Flagstaff and back with about 30 lbs of gear, equipment and tools - not to mention tummy - I wouldn't have on RAW.
Given all of this I'm confident of my strength, stamina and skills on the recumbent. However, I'm equally certain that I would not be able, over the next 2.5 months, to develop the `lasting' power, or endurance, to keep on day after day to Durango from Ocean View. I have had no experience with heat, yet. On completion of the Flagstaff and back route I was at my limit at this time.
Do I think I could not only finish RAW but place high in the standings if I had more mountain training, more 10 - 20 hour rides? Absolutely. But I also know that I'm quite likely to hit my limit of endurance after Congress.
So, I'm going to give it a few days before I officially withdraw from RAW 2010.
I'm not in the least disappointed. It is, frankly, a very straightforward recognition and calculation that I would have to spend these two months almost full time training in the heat and the mountains. To manage the logistics, disappoint the crew, spend the money, time and effort to probably barely finish --- barely --- that is not how I do things. In for a dime, in for a dollar. Make no heroic and dramatic ego driven goals that have the probability of coming up short.
So ... I've learned a great deal and would have done NOTHING different.
You've been my inspiration and motivation from the start. And keep me in mind as crew if it comes to that. I'd drop it all in a heartbeat to help you make the trek to Annapolis!!
------------------------
Paul replied:
Reading your logs and your email I wasn't expecting the punch line that came. It sounds as though everything went well and you rode some of the most difficult sections of RAW comfortably. While you know yourself best, it sounds as though you are on track and can finish RAW. Won't be easy, but then if it was it wouldn't be as much fun. It will be different racing with a crew than riding solo as you did. That support and the motivation of racing an be powerful. I can understand that if your goals are too finish strong, then if you feel you will be at your limit based on your training to date, then perhaps next year gives you time to build the speed and the endurance.
The lack of climbing and heat training is a concern. Living in the Midwest with a full-time job that's always going to be a challenge. When I did RAW, the lack of such training was a real concern to me. Didn't become an issue for two reasons. First, took a number of precautions in the heat to minimize the issue of the sun/heat. Second, approached the hills riding slow and steady rather than powering up them--rhythm was the key. I also think a lot of people who struggled went too hard that first day up to Lake Henshaw.
Give yourself time to reflect.
-----------
I concluded a few things over this past week, after listening carefully to Paul, reconsidering my training plans between now and June.
First, I think I underestimated how well I performed in Arizona. Think of it: training literally in the basement all winter to riding some of the toughest terrain in very difficult weather ... and doing it well, without mishap, without even stopping to rest or eat. Rode more than 370 miles of difficult, mountainous terrain, climbing between 30,000 and 35,000 feet in the process. In daylight, at altitudes of 8,000 feet.
Second, I am accepting Paul's comment about how different it can be with a crew supporting me. I carried about 20 lbs of extra body fat and 15 - 25 lbs of tools, clothes, and other gear on the bike and STILL did what I did.
Third, I will be modifying my training to make weekends 18 - 30 hour long rides to work on `endurance.'
Fourth, I'll focus on staying as cool as possible during the heat of the event. Allan and I have discussed various methods to accomplish this.
Finally, I'm feeling a little angry and pissed off about this. And I know myself well enough to realize that this is the part of me that has surfaced in the past amidst difficult, challenging and otherwise overwhelming odds. That pissed off angry `Dan' part of me is like that confident and supportive `big brother' urging me on to do what I am certainly able to do.
So ... we're on to RAW 2010 with winning (ugly!!) in mind.
I spoke with a Paul Carpenter, current record-holder for RAW and a man for whom I have deep respect and admiration, stating the following:
-----------------
This week in Prescott has been exceedingly satisfying. Exceedingly. I've climbed the route up from Prescott, over Mingus Mt, through Jerome, Sedona and up to Flagstaff. 8100 feet of climbing straight out of the basement of Chicago. And, then, I returned the opposite direction back to Prescott. Frankly, I think the route back from Cottonwood, past Jerome, and over Mingus Mountain was more difficult than the other direction. Might be that I was pretty snackered from the two days of climbing.
Subsequently I've ridden back and forth between Prescott, Skull Valley, Peeples Valley and Yarnell. Several times.
Not once did I have to `rest' on any of these rides; though I did stop to get water and switch out wet clothes for dry ones.
Mechanically, I've got a strong sense of confidence in my set up and the equipment. In fact, I rode to Flagstaff and back with about 30 lbs of gear, equipment and tools - not to mention tummy - I wouldn't have on RAW.
Given all of this I'm confident of my strength, stamina and skills on the recumbent. However, I'm equally certain that I would not be able, over the next 2.5 months, to develop the `lasting' power, or endurance, to keep on day after day to Durango from Ocean View. I have had no experience with heat, yet. On completion of the Flagstaff and back route I was at my limit at this time.
Do I think I could not only finish RAW but place high in the standings if I had more mountain training, more 10 - 20 hour rides? Absolutely. But I also know that I'm quite likely to hit my limit of endurance after Congress.
So, I'm going to give it a few days before I officially withdraw from RAW 2010.
I'm not in the least disappointed. It is, frankly, a very straightforward recognition and calculation that I would have to spend these two months almost full time training in the heat and the mountains. To manage the logistics, disappoint the crew, spend the money, time and effort to probably barely finish --- barely --- that is not how I do things. In for a dime, in for a dollar. Make no heroic and dramatic ego driven goals that have the probability of coming up short.
So ... I've learned a great deal and would have done NOTHING different.
You've been my inspiration and motivation from the start. And keep me in mind as crew if it comes to that. I'd drop it all in a heartbeat to help you make the trek to Annapolis!!
------------------------
Paul replied:
Reading your logs and your email I wasn't expecting the punch line that came. It sounds as though everything went well and you rode some of the most difficult sections of RAW comfortably. While you know yourself best, it sounds as though you are on track and can finish RAW. Won't be easy, but then if it was it wouldn't be as much fun. It will be different racing with a crew than riding solo as you did. That support and the motivation of racing an be powerful. I can understand that if your goals are too finish strong, then if you feel you will be at your limit based on your training to date, then perhaps next year gives you time to build the speed and the endurance.
The lack of climbing and heat training is a concern. Living in the Midwest with a full-time job that's always going to be a challenge. When I did RAW, the lack of such training was a real concern to me. Didn't become an issue for two reasons. First, took a number of precautions in the heat to minimize the issue of the sun/heat. Second, approached the hills riding slow and steady rather than powering up them--rhythm was the key. I also think a lot of people who struggled went too hard that first day up to Lake Henshaw.
Give yourself time to reflect.
-----------
I concluded a few things over this past week, after listening carefully to Paul, reconsidering my training plans between now and June.
First, I think I underestimated how well I performed in Arizona. Think of it: training literally in the basement all winter to riding some of the toughest terrain in very difficult weather ... and doing it well, without mishap, without even stopping to rest or eat. Rode more than 370 miles of difficult, mountainous terrain, climbing between 30,000 and 35,000 feet in the process. In daylight, at altitudes of 8,000 feet.
Second, I am accepting Paul's comment about how different it can be with a crew supporting me. I carried about 20 lbs of extra body fat and 15 - 25 lbs of tools, clothes, and other gear on the bike and STILL did what I did.
Third, I will be modifying my training to make weekends 18 - 30 hour long rides to work on `endurance.'
Fourth, I'll focus on staying as cool as possible during the heat of the event. Allan and I have discussed various methods to accomplish this.
Finally, I'm feeling a little angry and pissed off about this. And I know myself well enough to realize that this is the part of me that has surfaced in the past amidst difficult, challenging and otherwise overwhelming odds. That pissed off angry `Dan' part of me is like that confident and supportive `big brother' urging me on to do what I am certainly able to do.
So ... we're on to RAW 2010 with winning (ugly!!) in mind.
Friday, April 2, 2010
Crew Vehicle Needed
The Race Across the West which begins in Oceanside, CA, and ends in Durango, Colorado. The race starts at noon on Wednesday, June 9th, and racers have 92 hours (3 days 20 hours) to finish.
I've got a solid crew, have done and am doing the necessary training (just returned from a week in Arizona where I rode 370 miles and climbed more than 35,000 in elevation). I've got all the gear, clothing, food, etc. At this point we need a Crew Vehicle that will accomodate 3 crew members, a spare bike, all the gear and food for the Race.
If you have a vehicle you'd like to offer for the trip from Chicago to San Diego and back, or, from Durango, Colorado, and back, or, from Prescott, AZ to San Diego and back from Durango, Colorado, please contact me. I'll try to work something out with you.
If you know a vehicle manufacturer, an auto dealership, a commercial enterprise that is willing to sponsor the Race with a Crew Vehicle please feel free to share your idea with me.
Thanks for your interest. I'm up for any and all scenarios and questions.
- Dan
I've got a solid crew, have done and am doing the necessary training (just returned from a week in Arizona where I rode 370 miles and climbed more than 35,000 in elevation). I've got all the gear, clothing, food, etc. At this point we need a Crew Vehicle that will accomodate 3 crew members, a spare bike, all the gear and food for the Race.
If you have a vehicle you'd like to offer for the trip from Chicago to San Diego and back, or, from Durango, Colorado, and back, or, from Prescott, AZ to San Diego and back from Durango, Colorado, please contact me. I'll try to work something out with you.
If you know a vehicle manufacturer, an auto dealership, a commercial enterprise that is willing to sponsor the Race with a Crew Vehicle please feel free to share your idea with me.
Thanks for your interest. I'm up for any and all scenarios and questions.
- Dan
Tuesday, March 30, 2010
Prescott to Flagstaff leg of training on Sunday, March 21st
This is the Garmin 705 data from the 91 mile, 8,100 feet of climbing ride from Prescott to Flagstaff while in Arizona last week. I'll have more Garmin data later about the other training rides.
I uploaded these data to the Garmin Connect online site while in AZ last week. Brilliantly, I put my Garmin in the duffel bag being shipped home by FedEx and is not expected for the next 3 or 4 days. So I won't have data for the other training rides until this weekend.
--------------------
Below is a link to the actual ride from Prescott to Flagstaff.
http://connect.garmin.com/activity/27857918
Here's a Mapquest overview.
http://www.mapquest.com/mq/10-Vc39syOV
--------------------
These are some interesting data from the Garmin for the trip from Prescott to Flagstaff and back:
From Sedona to highest elevation (a few rolling miles with minimal climbs) before Flagstaff:
- 22.29 miles
- 2,709 feet of climbing
- 121.53 feet of climbing per mile
From the bottom of Mt. Mingus (going toward Flagstaff) to the top of Mt. Mingus (Mingus Recreation Area):
- 11.15 miles
- 2,044 feet of climbing
- 183.32 feet of climbing per mile
From Cottonwood to the top of Mt. Mingus (Mingus Recreation Area) on return trip from Flag to Prescott:
- 17.66 miles
- 3,731 feet of climbing
- 211.26 feet of climbing per mile.
The data above support my perception at the time that the return trip from Cottonwood to the top of Mt. Mingus was the most difficult of all three major climbs on the out-and-back from Prescott-Flagstaff-Prescott. (Interestingly, the most demanding of climbs is not on the RAAM/RAW route).
- Dan
I uploaded these data to the Garmin Connect online site while in AZ last week. Brilliantly, I put my Garmin in the duffel bag being shipped home by FedEx and is not expected for the next 3 or 4 days. So I won't have data for the other training rides until this weekend.
--------------------
Below is a link to the actual ride from Prescott to Flagstaff.
http://connect.garmin.com/activity/27857918
Here's a Mapquest overview.
http://www.mapquest.com/mq/10-Vc39syOV
--------------------
These are some interesting data from the Garmin for the trip from Prescott to Flagstaff and back:
From Sedona to highest elevation (a few rolling miles with minimal climbs) before Flagstaff:
- 22.29 miles
- 2,709 feet of climbing
- 121.53 feet of climbing per mile
From the bottom of Mt. Mingus (going toward Flagstaff) to the top of Mt. Mingus (Mingus Recreation Area):
- 11.15 miles
- 2,044 feet of climbing
- 183.32 feet of climbing per mile
From Cottonwood to the top of Mt. Mingus (Mingus Recreation Area) on return trip from Flag to Prescott:
- 17.66 miles
- 3,731 feet of climbing
- 211.26 feet of climbing per mile.
The data above support my perception at the time that the return trip from Cottonwood to the top of Mt. Mingus was the most difficult of all three major climbs on the out-and-back from Prescott-Flagstaff-Prescott. (Interestingly, the most demanding of climbs is not on the RAAM/RAW route).
- Dan
Saturday, March 13, 2010
Week of Training in Prescott, AZ - March 20 - 27
Monday the 15th I'll be shipping the bike and other gear out to our place in Prescott, AZ. My wife, Anna, and I will get there on the 19th. Plan is to assemble the bike and be out on the road the next morning per the training itinerary below:
All training rides will start and end in Prescott at the Safeway parking lot, 450 White Spar Road.
All training rides will start and end in Prescott at the Safeway parking lot, 450 White Spar Road.
- Saturday (20th), 6AM. South on 89 to Aguila and back; 141 miles; approximately 11 hours. Lights fore and aft advised.
- Sunday (21st), 5AM. North on 89 to Flagstaff and back; 180 miles; approx 14 hours. Lights fore and aft required.
- Tuesday, (23rd), 6AM. South on 89 to Aguila and back; 141 miles; approximately 11 hours. Lights fore and aft advised.
- Wednesday, (24th), 5AM. North on 89 to Flagstaff and back; 180 miles; approx 14 hours. Lights fore and aft required.
- Friday, (26th), 7AM. Skull Valley loop twice: 1) first loop clockwise to Wilhoit; 2) second loop counterclockwise to Skull Valley; 110 miles.
- Saturday, (27th), 7AM. South on 89 to Congress and back; 100 miles.
Steady on ...
The last few weeks has seen Chicago weather bearable for outdoor training. Temps in the 20's to 40's. Got in a 177 mile weekend last week. Mighty cold and a stiff NE 10- 20 mph wind makes the windchill even colder. Dressing in layers, sweating and changing into dry clothes, and getting the bike fit for outdoor work slows things down a bit.
Some shifting problems caused me to recognize the need for a new chain and rear cassette. Both were worn to a numb and causing problems.
Friday, yesterday, did 4 loops of 26 miles each. Though the temp was supposed to be in the mid-50's it never got above 44. The wind was manageable the first 3 loops and then howled in the steady 20 mph ranges. Just as I finished the last loop it started to rain hard.
Today I need to get a lot of charting completed for my work as a psychologist. I need to know that my priority tasks are taken care of before I allow myself to `spin my wheels.'
Tomorrow the plan is to do another hundred or so. Temps to be colder and wind stiffer.
Some shifting problems caused me to recognize the need for a new chain and rear cassette. Both were worn to a numb and causing problems.
Friday, yesterday, did 4 loops of 26 miles each. Though the temp was supposed to be in the mid-50's it never got above 44. The wind was manageable the first 3 loops and then howled in the steady 20 mph ranges. Just as I finished the last loop it started to rain hard.
Today I need to get a lot of charting completed for my work as a psychologist. I need to know that my priority tasks are taken care of before I allow myself to `spin my wheels.'
Tomorrow the plan is to do another hundred or so. Temps to be colder and wind stiffer.
Saturday, February 27, 2010
Race Across America - June 9, 2010
More Difficult than the Tour de France
There are two versions of the `World’s Toughest Bicycle Race.’ Both versions are considered more difficult and taxing than the Tour de France.
Lance Armstrong said of RAAM: ”Maybe I'll do RAAM one of these years. Am I crazy? Anyone know how many miles a day they avg?” 6:04 AM Aug 2nd, 2009 via Twitter.
The Race Across America (RAAM) starts Oceanside, California, a few miles north of San Diego, Oceanside, California, and ends 3,005 miles and 100,000 feet of climbing later in Annapolis, Maryland. Solo racers finish in 9 to 12 days, averaging 250 to 350 miles per day.
The Race Across the West (RAW) is the most difficult part of RAAM, starting in Oceanside, California, and ending 860 miles of burning desert, freezing mountains, and 50,000 feet of climbing later in Durango, Colorado. Solo racers finish in 2.5 to 3 days, averaging 250 to 350 miles per day.
RAW is a Race of Truth
This is a Race. Unlike other well-known road races, like the Tour de France, RAW is not a stage race. RAW is a single stage. Once the clock starts in Oceanside, it doesn't stop until the racer reaches the finish line in Durango.
RAW is the second longest endurance cycling race in the United States. The race is essentially a time trial - a race against the clock, sometimes referred to as the race of truth. Unlike the Tour de France, solo racers are not allowed to draft or take shelter from the wind.
Hot, dry, cold, windy, constant climbing, day and night
A series of moderate climbs takes the Racers from the ocean into the shadow of Palomar Mountain near the crest of the Laguna Mountains. Then, not unlike a blast furnace, the temperatures rapidly climb into triple digits during the steep, dizzying, twisty, 3500-foot descent of the “Glass Elevator” into the Anza Borrego Desert.
Desert conditions get even more difficult below sea level along the southern shore of the Salton Sea as rising humidity levels make a mockery of the “at least it’s a dry heat” West Coast mantra.
Brawley, California, is the first oasis with a Time Station and full services between two hot 90-mile sections. These sections take Racers over sand dunes and through Colorado River Valley agricultural communities to Blythe and Parker, then into Arizona.
Three hundred and ninety-two (392) miles into the race the dizzyingly steep Yarnell Grade challenges sleep-deprived and dehydrated Racers with over 2,000 feet of hairpin turn climbing in just under 7 miles. Dead air and 3-digit temperatures accompany the Racers up Yarnell Grade.
The race then follows the mountain route from Prescott through Jerome, Cottonwood, and Sedona to Flagstaff. From there Racers navigate the desert plateaus another 350 miles to the finish line Durango, Colorado, elevation 7,000 feet.
RAW and the Racer – Dan Fallon
Dan Fallon holds several speed and distance records:
Dan is 64 years old, a husband, father of two sons, grandfather of two granddaughters, and has a fulltime practice as a Clinical Psychologist in Chicago. http://www.licensed-psychologists.com/
There are two versions of the `World’s Toughest Bicycle Race.’ Both versions are considered more difficult and taxing than the Tour de France.
Lance Armstrong said of RAAM: ”Maybe I'll do RAAM one of these years. Am I crazy? Anyone know how many miles a day they avg?” 6:04 AM Aug 2nd, 2009 via Twitter.
The Race Across America (RAAM) starts Oceanside, California, a few miles north of San Diego, Oceanside, California, and ends 3,005 miles and 100,000 feet of climbing later in Annapolis, Maryland. Solo racers finish in 9 to 12 days, averaging 250 to 350 miles per day.
The Race Across the West (RAW) is the most difficult part of RAAM, starting in Oceanside, California, and ending 860 miles of burning desert, freezing mountains, and 50,000 feet of climbing later in Durango, Colorado. Solo racers finish in 2.5 to 3 days, averaging 250 to 350 miles per day.
RAW is a Race of Truth
This is a Race. Unlike other well-known road races, like the Tour de France, RAW is not a stage race. RAW is a single stage. Once the clock starts in Oceanside, it doesn't stop until the racer reaches the finish line in Durango.
RAW is the second longest endurance cycling race in the United States. The race is essentially a time trial - a race against the clock, sometimes referred to as the race of truth. Unlike the Tour de France, solo racers are not allowed to draft or take shelter from the wind.
Hot, dry, cold, windy, constant climbing, day and night
A series of moderate climbs takes the Racers from the ocean into the shadow of Palomar Mountain near the crest of the Laguna Mountains. Then, not unlike a blast furnace, the temperatures rapidly climb into triple digits during the steep, dizzying, twisty, 3500-foot descent of the “Glass Elevator” into the Anza Borrego Desert.
Desert conditions get even more difficult below sea level along the southern shore of the Salton Sea as rising humidity levels make a mockery of the “at least it’s a dry heat” West Coast mantra.
Brawley, California, is the first oasis with a Time Station and full services between two hot 90-mile sections. These sections take Racers over sand dunes and through Colorado River Valley agricultural communities to Blythe and Parker, then into Arizona.
Three hundred and ninety-two (392) miles into the race the dizzyingly steep Yarnell Grade challenges sleep-deprived and dehydrated Racers with over 2,000 feet of hairpin turn climbing in just under 7 miles. Dead air and 3-digit temperatures accompany the Racers up Yarnell Grade.
The race then follows the mountain route from Prescott through Jerome, Cottonwood, and Sedona to Flagstaff. From there Racers navigate the desert plateaus another 350 miles to the finish line Durango, Colorado, elevation 7,000 feet.
RAW and the Racer – Dan Fallon
Dan Fallon holds several speed and distance records:
- In March of 2009 he rode from Illinois to Ohio, traversing the State of Indiana (151.5 miles), in 7:11:00 (21.04 mph) [Official time: 7:24; 20.57 mph]. (Ultra Marathon Cycling Association)
- In April of 2009 he rode from Missouri to Indiana, traversing the State of Illinois (153.1 miles), in 7:50:00 (19.54 mph). (Ultra Marathon Cycling Association)
- In May of 2009 he was the first person to ever complete the challenging Balltown Classic on a recumbent bicycle: 201.3 miles, over 10,000 feet of climbing, in 12:43:00.
Dan is 64 years old, a husband, father of two sons, grandfather of two granddaughters, and has a fulltime practice as a Clinical Psychologist in Chicago. http://www.licensed-psychologists.com/
Wednesday, February 24, 2010
POWERFUL NEW TRAINING TIP THAT WILL MAKE YOU FASTER, STRONGER, BETTER LOOKING, IMPROVE YOUR DANCING AND ENHANCE YOUR SEXUAL PROWESS!!!
The next time you train with the brain box (a bag that attaches to the back of the carbon fiber hard shell seat) make sure that it is slung low behind you so that it makes contact with the rear wheel, thus generating resistance that cannot be otherwise accounted for.
The mystifying rubbing and dragging of the rear tire on the bottom of the brain box will humble you to such an extent that you will either be terribly better or terribly worse for it.
Sunday I made some changes on the bike just because I'm `itching' for the warm weather (6 weeks and counting, at least). I switched out the front big (55 tooth) ring for a Shimano Dura Ace 56, I lowered the carbon hard shell seat so that it is `way low' ( I haven't got a clue as to how to measure the angle and I hated my geometry teacher, so there!).
Sunday I decided to do an indoor century. I'm crankin' away and finding it much, much harder to pedal. Then I'm smelling something burning. I get off the bike, look around to see what may be burning in my basement. Nothing. Then I tried to remember what I had for dinner the night before (methane emissions from an escape valve situated on my backside). I looked at the bike to see if that was the source of the smell. Then I realized it: because I reclined the angle of the seat the brain box was sagging on the rear tire ... a `whole lot.' I put my Camelbak 100 oz bladder in the brain box and that seemed to be just enough weight to cause it to sag on the tire.
I got an old tire tube and lashed the bottom of the brain box to my head rest. Got on the bike and pedaled.
Surprise!!! My watts jumped 25% and my HR was about the same.
I went on to complete a 100 mile indoor training session in very good time and with very good power. At the end I felt strong, steady and FINALLY like the training is beginning to have the desired effect.
- d
The mystifying rubbing and dragging of the rear tire on the bottom of the brain box will humble you to such an extent that you will either be terribly better or terribly worse for it.
Sunday I made some changes on the bike just because I'm `itching' for the warm weather (6 weeks and counting, at least). I switched out the front big (55 tooth) ring for a Shimano Dura Ace 56, I lowered the carbon hard shell seat so that it is `way low' ( I haven't got a clue as to how to measure the angle and I hated my geometry teacher, so there!).
Sunday I decided to do an indoor century. I'm crankin' away and finding it much, much harder to pedal. Then I'm smelling something burning. I get off the bike, look around to see what may be burning in my basement. Nothing. Then I tried to remember what I had for dinner the night before (methane emissions from an escape valve situated on my backside). I looked at the bike to see if that was the source of the smell. Then I realized it: because I reclined the angle of the seat the brain box was sagging on the rear tire ... a `whole lot.' I put my Camelbak 100 oz bladder in the brain box and that seemed to be just enough weight to cause it to sag on the tire.
I got an old tire tube and lashed the bottom of the brain box to my head rest. Got on the bike and pedaled.
Surprise!!! My watts jumped 25% and my HR was about the same.
- Now I know why I was getting flat tires indoors.
- Now I know why my watts were dismally low no matter what I was doing.
- Now I know why it took me 5 years to get through high school!!
I went on to complete a 100 mile indoor training session in very good time and with very good power. At the end I felt strong, steady and FINALLY like the training is beginning to have the desired effect.
- d
Saturday, February 20, 2010
Too Little Result for Too Much Effort?
" I set a pancake flat course. Mentally, I broke up the training into 3 hour segments. For the first 3 hours I completed 35 miles at an 67 avg watts and 90 bpm heart rate; second 3 hours 37 miles at 76 avg watts at 94 bpm heart rate; third 3 hours 40.21 miles at 89 avg watts at 101 avg watts.
My power and effort increased throughout the training event. At the end I felt I had `plenty left.' This tells me that I have achieved the goal of the foundation phase, i.e., endurance at an aerobic pace. "
The above quote is from a 9 hour indoor session last November. Lately my 4 - 5 hour indoor training sessions have been on a steady incline of between .2% to 2.12%. The incline sessions of that duration have left me very, very exhausted afterwords. It has been `bothering' me that I have been so exhausted, wondering "how can I expect to do 49,000 feet of climbing if I am overcome by 4 hours on a steady climb?"
Well, I think I've found out why I'm so beat: my latest training of steady inclines are unprecedented. And, they don't allow any time for resting, coasting or drafting.
Checking other ultraracer's charts I notice that, while they can put up a 160 - 260 wattage figure in spikes they always drop back down to few or no watts produced.
My power and effort increased throughout the training event. At the end I felt I had `plenty left.' This tells me that I have achieved the goal of the foundation phase, i.e., endurance at an aerobic pace. "
The above quote is from a 9 hour indoor session last November. Lately my 4 - 5 hour indoor training sessions have been on a steady incline of between .2% to 2.12%. The incline sessions of that duration have left me very, very exhausted afterwords. It has been `bothering' me that I have been so exhausted, wondering "how can I expect to do 49,000 feet of climbing if I am overcome by 4 hours on a steady climb?"
Well, I think I've found out why I'm so beat: my latest training of steady inclines are unprecedented. And, they don't allow any time for resting, coasting or drafting.
Checking other ultraracer's charts I notice that, while they can put up a 160 - 260 wattage figure in spikes they always drop back down to few or no watts produced.
Fuel, hydration, electrolytes and cramp control
It may change once the weather turns and I can get out of the dang cellar, but ...
On the DF I never had a problem with handling what I ate or drank on long rides. On the recumbent I have to be careful or I experience a real sense of dis-ease.
I used to use a conservative mix of Perpetuem for fuel and an even more diluted mix of Gatorade Endurance powder for water. Doing long, intense (for me), spells of effort on the C'trainer I find a mild nausea coming on after about the 3rd or 4th hour.
I've stopped `spiking' my water with any kind of electrolyte mix and now just drink it straight and pure. I use Hammer Endurolyte pills as needed.
I've begun using just plain maltodextrin in the `fuel' bottle. I mix it for about a two hour need (600 - 650 cals). The maltodextrin I use is tasteless, dilutes to almost the same consistency of water.
Here is the formula for a 16 oz bottle:
2 cups of Maltodextrin*
1 33cc scoop of whey/soy protein
1 Tums pill
8 `pinches' of sea salt
I'll probably eat solids for protein and potassium.
Though my goal was not cost savings I seem to be saving a lot of money for the fuel and water mix that doesn't sicken me and still gives me what I need in the way of fuel, hydration, electrolyte balance and cramp prevention.
* MALTRINQD 500
J.M. Swank Company, Inc.
520 W Penn Street
North Liberty, Iowa 52317
www.jmswank.com
On the DF I never had a problem with handling what I ate or drank on long rides. On the recumbent I have to be careful or I experience a real sense of dis-ease.
I used to use a conservative mix of Perpetuem for fuel and an even more diluted mix of Gatorade Endurance powder for water. Doing long, intense (for me), spells of effort on the C'trainer I find a mild nausea coming on after about the 3rd or 4th hour.
I've stopped `spiking' my water with any kind of electrolyte mix and now just drink it straight and pure. I use Hammer Endurolyte pills as needed.
I've begun using just plain maltodextrin in the `fuel' bottle. I mix it for about a two hour need (600 - 650 cals). The maltodextrin I use is tasteless, dilutes to almost the same consistency of water.
Here is the formula for a 16 oz bottle:
2 cups of Maltodextrin*
1 33cc scoop of whey/soy protein
1 Tums pill
8 `pinches' of sea salt
I'll probably eat solids for protein and potassium.
Though my goal was not cost savings I seem to be saving a lot of money for the fuel and water mix that doesn't sicken me and still gives me what I need in the way of fuel, hydration, electrolyte balance and cramp prevention.
* MALTRINQD 500
J.M. Swank Company, Inc.
520 W Penn Street
North Liberty, Iowa 52317
www.jmswank.com
Saturday, February 13, 2010
Slow learner
It was 3.6 F this morning at the site of my favorite outdoor loop in Hampshire, Il. Been that way for a while. Supposed to be that way for several more weeks.
Came home Thursday around midnight and got on the C'trainer with the plan of doing 7 hours (doing what I can as early on in the season to become familiar with pushing into the sleep deficit area).
As I posted earlier I've reduced the stages of RAW to C'trainer courses. The DeLorme software calculates the total feet of climbing/descending between two points. I then used another formula to calculate the average percentage grade incline for each RAW Stage.
That is, for example, Stage 1 would be 2.12% grade up for 54.6 miles, Stage 2 would be .68% incline up for 88.6 miles, etc.... Of course, this `smooths' out the peaks and valley gradients. That is, NO RESTING and NO FLAT SECTIONS and NO DOWNHILL SECTIONS. Just a constant, steady climb up for however many miles of each stage.
On Wednesday and Thursday mornings I completed 42 miles of Stage 1 (at a 2.12% constant incline). Took it nice and easy bc I had to go to work afterwords.
Plan was to finish up Stage 1 and start and complete Stage 2 during the wee hours of Friday morning.
Conclusion: It is harder to ride a constant upgrade than it is to ride the actual rolling or spikey real course. Which, I am concluding, makes this an even more valuable training activity.
Unfortunately, yesterday (Friday) morning I felt very good starting out the 7 hour training session. I wound up rachetting up my pace (watts and heart rate), moving quickly into the deep anaerobic zone. After 45 minutes of this I realized it might be wise to back off a bit. Unfortunately, that was too late.
I was totally fried by the end of the second hour of training, despite the fact that I finished TS#1 in 1:12:00. TS#2 has an avg gradient of .68% for 88.6 miles. It took me 2 hours and 48 minutes to cover 38 miles, for a total of only 4 hours indoor work.
Disappointing in that I didn't complete the 7 hours of planned training, hoping, as well, for a hundred miles of indoor work. But, another lesson that I've been taught dozens of times before but never quite learned: pacing.
I was exhausted after 4 hours. Spent. Wasted. Pissed off and down on myself (again).
But I'd rather learn these lessons beforehand than during RAW.
Down now, again, on the C'trainer for 3 or 4 hours. Nice and sedate, this time.
- Dan
Came home Thursday around midnight and got on the C'trainer with the plan of doing 7 hours (doing what I can as early on in the season to become familiar with pushing into the sleep deficit area).
As I posted earlier I've reduced the stages of RAW to C'trainer courses. The DeLorme software calculates the total feet of climbing/descending between two points. I then used another formula to calculate the average percentage grade incline for each RAW Stage.
That is, for example, Stage 1 would be 2.12% grade up for 54.6 miles, Stage 2 would be .68% incline up for 88.6 miles, etc.... Of course, this `smooths' out the peaks and valley gradients. That is, NO RESTING and NO FLAT SECTIONS and NO DOWNHILL SECTIONS. Just a constant, steady climb up for however many miles of each stage.
On Wednesday and Thursday mornings I completed 42 miles of Stage 1 (at a 2.12% constant incline). Took it nice and easy bc I had to go to work afterwords.
Plan was to finish up Stage 1 and start and complete Stage 2 during the wee hours of Friday morning.
Conclusion: It is harder to ride a constant upgrade than it is to ride the actual rolling or spikey real course. Which, I am concluding, makes this an even more valuable training activity.
Unfortunately, yesterday (Friday) morning I felt very good starting out the 7 hour training session. I wound up rachetting up my pace (watts and heart rate), moving quickly into the deep anaerobic zone. After 45 minutes of this I realized it might be wise to back off a bit. Unfortunately, that was too late.
I was totally fried by the end of the second hour of training, despite the fact that I finished TS#1 in 1:12:00. TS#2 has an avg gradient of .68% for 88.6 miles. It took me 2 hours and 48 minutes to cover 38 miles, for a total of only 4 hours indoor work.
Disappointing in that I didn't complete the 7 hours of planned training, hoping, as well, for a hundred miles of indoor work. But, another lesson that I've been taught dozens of times before but never quite learned: pacing.
I was exhausted after 4 hours. Spent. Wasted. Pissed off and down on myself (again).
But I'd rather learn these lessons beforehand than during RAW.
Down now, again, on the C'trainer for 3 or 4 hours. Nice and sedate, this time.
- Dan
Tuesday, February 9, 2010
Indoor Training Induced Psychosis EXPLAINED!!!
So the Race Across the West (RAW) has 15 stages over 860 miles. All but two stages are around 50 miles each. If you took the road from one stage to the next stage, pulled it out straight and tilted it up to equal the change in elevation you'd get an `average percentage grade incline.'
Following me so far?
This average percentage grade incline includeS the uppy downy changes in between point A and point B, except that it `smoothes' them out. That is, for example, Stage 1 would be 2.12% grade up for 54.6 miles, Stage 2 would be .68% incline up for 88.6 miles, etc.... Of course, in between point A and point B there might be a few stretches of 4% up and 2% down.
Fuggedaboudit!!!
I went to the `navel' academy. That is, like, in `belly-button' navel. Meaning, I find as much meaning in twirling a loop of my hair with my finger while I'm picking my teeth with a ballpoint pen, digging the wax from my ears out with a paperclip and reaching halfway to my sinus cavity to liberate the latest booger, as I stare blankly at the universal `nothing' in my field of vision --- as I do in fighting for world peace.
Alfred E Neuman and J. Alfred Prufrock are my closet heroes.
So --- are you staying with me, reader? --- what I did was ... I did this.
I did the entire RAW route, stage by stage, in average grade inclines.
Then I programmed each stage into the Computrainer.
Starting today I'm going to do every stage of RAW on the C'trainer according to this chart.
Here's the advantage.
First, the C'trainer doesn't have intersections. And it doesn't have weather, altitude, traffic or guys in pickups with rifle racks throwing beer cans at me. No sunlight. No sound. A breeding ground for delusions, hallucinations, messages from Mars, and direct communication from God about the meaning of life.
Second, by programming each stage to have a set grade incline (e.g., stage 7, Prescott, 2.25% upgrade for 50.2 miles I will climb a total of 6,000 feet) I don't have to do any gear shifting. That means I can get some sleep while on my basement trainer.
Third, there are no declines, or downgrades, allowing me to coast. This means that I can achieve the primary goal of indoor training, i.e., exquisite boredom laced with lethal doses of torture, agony and psychological misery.
I'm starting today.
HAH!! You probably think I'm kidding.
- Dan
Following me so far?
This average percentage grade incline includeS the uppy downy changes in between point A and point B, except that it `smoothes' them out. That is, for example, Stage 1 would be 2.12% grade up for 54.6 miles, Stage 2 would be .68% incline up for 88.6 miles, etc.... Of course, in between point A and point B there might be a few stretches of 4% up and 2% down.
Fuggedaboudit!!!
I went to the `navel' academy. That is, like, in `belly-button' navel. Meaning, I find as much meaning in twirling a loop of my hair with my finger while I'm picking my teeth with a ballpoint pen, digging the wax from my ears out with a paperclip and reaching halfway to my sinus cavity to liberate the latest booger, as I stare blankly at the universal `nothing' in my field of vision --- as I do in fighting for world peace.
Alfred E Neuman and J. Alfred Prufrock are my closet heroes.
So --- are you staying with me, reader? --- what I did was ... I did this.
I did the entire RAW route, stage by stage, in average grade inclines.
Then I programmed each stage into the Computrainer.
Starting today I'm going to do every stage of RAW on the C'trainer according to this chart.
Here's the advantage.
First, the C'trainer doesn't have intersections. And it doesn't have weather, altitude, traffic or guys in pickups with rifle racks throwing beer cans at me. No sunlight. No sound. A breeding ground for delusions, hallucinations, messages from Mars, and direct communication from God about the meaning of life.
Second, by programming each stage to have a set grade incline (e.g., stage 7, Prescott, 2.25% upgrade for 50.2 miles I will climb a total of 6,000 feet) I don't have to do any gear shifting. That means I can get some sleep while on my basement trainer.
Third, there are no declines, or downgrades, allowing me to coast. This means that I can achieve the primary goal of indoor training, i.e., exquisite boredom laced with lethal doses of torture, agony and psychological misery.
I'm starting today.
HAH!! You probably think I'm kidding.
- Dan
Friday, February 5, 2010
Whining v. Complaining: the difference
I'm whining. I expect nothing to change because of it ... but just feel better going `wah! wah! wah!' It's pointless, yes. But justified by how it makes me feel. Like scratching an itch.
Complaining is a good thing, though. We complain about problems so that we can make things change for the better.
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Wah! Wah! Wah!
I was super psyched earlier in the week because the local weather wasn't bad enough that made outside riding impossible. So I planned all week to leave work thursday night and drive about 60 miles west in the rural Illinois farmland. I have a 25 mile loop of almost barren and traffic-free roads. Three or 4 places along the way that I can access for food or emergency if I need it.
Plan was to leave the job around 10:30pm, drive to the 25 mile loop, be on the road around midnight and ride for 9 - 12 hours. Riding in the still dark night is nothing less than ethereal.
Around Wednesday the weather started to change. I was feeling pissy and sorry for myself. Wednesday night the forecast was for 70% chance of snow with 1 - 3 inches of accumulation. Thursday morning it was worse. I had to crap out on the whole plan. Riding in those conditions is a death wish.
BUT ... I liked the idea of training right through the night after a full day of work. Introduces me to what some folks describe as the `sleep monster.' So I changed the plan so that I would come home after work Thursday night and get on the bike -- in the basement -- on the CompuTrainer and train until 9 or 12 noon Friday morning.
This Race Across the West thing. It's going to be as much psychological as it will be physical and logistical.
------------------------------
Things go on in our head during these intense and bizarre events that are nothing like `normal' life. Someday I'll say more about it but, clearly, my thoughts, experience of awareness and physical sense of my surroundings are very different. Like being alone in space and there is no time, no relationships, every second is different from the last ... and may in fact roll us directly into a reality that, if not strange, is certainly ... like you're the only living speck, sweating and breathing in a vast, dark emptiness.
So I rode in the basement this morning. Did a hundred miles. Got a flat tire, had to change it out. A few other mechanical things that interrupted the straight-on riding. Wet, sweaty. I commonly feel like a slug of mold on the bike. Somewhere around 8:30am I felt the difference between stress and strain creeping up on me (physically) so I capped it off.
I'm gonna do this every Friday, I think. Good training. A way to `use' time without taking it from my wife, kids or work.
So what do you say to someone who says: "Oh, you ride a bike."
- Dan
_____________________________
http://raw2010.blogspot.com/
Complaining is a good thing, though. We complain about problems so that we can make things change for the better.
---------------------------------------------------------------------------
Wah! Wah! Wah!
I was super psyched earlier in the week because the local weather wasn't bad enough that made outside riding impossible. So I planned all week to leave work thursday night and drive about 60 miles west in the rural Illinois farmland. I have a 25 mile loop of almost barren and traffic-free roads. Three or 4 places along the way that I can access for food or emergency if I need it.
Plan was to leave the job around 10:30pm, drive to the 25 mile loop, be on the road around midnight and ride for 9 - 12 hours. Riding in the still dark night is nothing less than ethereal.
Around Wednesday the weather started to change. I was feeling pissy and sorry for myself. Wednesday night the forecast was for 70% chance of snow with 1 - 3 inches of accumulation. Thursday morning it was worse. I had to crap out on the whole plan. Riding in those conditions is a death wish.
BUT ... I liked the idea of training right through the night after a full day of work. Introduces me to what some folks describe as the `sleep monster.' So I changed the plan so that I would come home after work Thursday night and get on the bike -- in the basement -- on the CompuTrainer and train until 9 or 12 noon Friday morning.
This Race Across the West thing. It's going to be as much psychological as it will be physical and logistical.
------------------------------
Things go on in our head during these intense and bizarre events that are nothing like `normal' life. Someday I'll say more about it but, clearly, my thoughts, experience of awareness and physical sense of my surroundings are very different. Like being alone in space and there is no time, no relationships, every second is different from the last ... and may in fact roll us directly into a reality that, if not strange, is certainly ... like you're the only living speck, sweating and breathing in a vast, dark emptiness.
So I rode in the basement this morning. Did a hundred miles. Got a flat tire, had to change it out. A few other mechanical things that interrupted the straight-on riding. Wet, sweaty. I commonly feel like a slug of mold on the bike. Somewhere around 8:30am I felt the difference between stress and strain creeping up on me (physically) so I capped it off.
I'm gonna do this every Friday, I think. Good training. A way to `use' time without taking it from my wife, kids or work.
So what do you say to someone who says: "Oh, you ride a bike."
- Dan
_____________________________
http://raw2010.blogspot.com/
Saturday, December 12, 2009
Loud training
For a little entertainment I mapped out the Prescott to Sedona AZ route for RAW/RAAM a few years ago and loaded it onto the CompuTrainer. Because it fit into my training plan I drew up a previous `performance' that I did on this route in 2005 on the DF and raced against myself today.
It wasn't long before I let my `previous' self race ahead of me knowing that I planned to be on the trainer for 2 hours today and probably 4 tomorrow, that I wasn't mashing myself up in training these days like I used to back then, and that my `previous' self was only riding for 1:30:00 hours.
As I/we/me moved into/onto Mingus Mountain, up towards Jerome I started gaining on myself. I always do better on the hills. But so did `me' of 4 years ago, so I never really caught myself.
If I race against myself for a longer period than I set the previous performance the previous `me' continues on at the wattage `me' was doing when `I' stopped the last time. It turned out `me' was doing 322 watts up the mountain at that time four years ago (gulp!).
I laughed outloud when I saw that I was racing against a `me' doing a steady 322 watts. My wife came down, wondering if she was finally going to cash in on my life insurance.
A few minutes later, as we were getting to the top of the route, in the city of Jerome, AZ, the totally wacky feature of DeLorme courses had me climbing a hill with a 45% incline. Of course, the electromagnetic load generator will register inclines only as steep as 15%. Thereafter it just pretended that the other `30%' incline didn't exist. And I was crawling up a 45% hill in my 30x34.
Another loud laugh that had my wife stomping on the upstairs floor to keep me quiet down there in the basement.
Honestly, the workouts on the `virtual' courses are sort of fun and entertaining but in no way are they as challenging as when the C'trainer is set at just ergometer mode. For example, set the resistance at 160 watts and push. Very hard to do for long.
It wasn't long before I let my `previous' self race ahead of me knowing that I planned to be on the trainer for 2 hours today and probably 4 tomorrow, that I wasn't mashing myself up in training these days like I used to back then, and that my `previous' self was only riding for 1:30:00 hours.
As I/we/me moved into/onto Mingus Mountain, up towards Jerome I started gaining on myself. I always do better on the hills. But so did `me' of 4 years ago, so I never really caught myself.
If I race against myself for a longer period than I set the previous performance the previous `me' continues on at the wattage `me' was doing when `I' stopped the last time. It turned out `me' was doing 322 watts up the mountain at that time four years ago (gulp!).
I laughed outloud when I saw that I was racing against a `me' doing a steady 322 watts. My wife came down, wondering if she was finally going to cash in on my life insurance.
A few minutes later, as we were getting to the top of the route, in the city of Jerome, AZ, the totally wacky feature of DeLorme courses had me climbing a hill with a 45% incline. Of course, the electromagnetic load generator will register inclines only as steep as 15%. Thereafter it just pretended that the other `30%' incline didn't exist. And I was crawling up a 45% hill in my 30x34.
Another loud laugh that had my wife stomping on the upstairs floor to keep me quiet down there in the basement.
Honestly, the workouts on the `virtual' courses are sort of fun and entertaining but in no way are they as challenging as when the C'trainer is set at just ergometer mode. For example, set the resistance at 160 watts and push. Very hard to do for long.
Organizing chaos
One of the more certain aspects about preparing for RAW is that a change in one area of my life affects many other things.
I've been on a rational weight loss program for almost a week now and find that some of the foods I've selected in the program don't agree with me. That is, in my case, they're too `heavy.' I'm not used to so much turkey meat. So, I'll be investigating different options for meeting the Carb/Protein/Fat mix in the diet.
As I increase the number of hours and intensity of the training I need more sleep and rest. One of the pleasures of my work is in spending evenings with couples and other clients. I've always allowed myself to stay later if the therapy process is working well. And this has resulted in getting home later. I try to get up to spend time with Annie, my wife, so I wind up squeezing sleep time out of my schedule. I'll have to be more time-constrained at work because I'm not going to give up the time with Annie.
I often wonder if some of the effects of training have to do with age or just that ... I've not done this kind of training in my younger years. I've ridden dozens of multiday hundred mile and more rides and have run many, many marathons. I recall feeling tired from these events but ... there is that thing that many endurance athletes do: we forget the pain almost immediately after a difficult event.
I do know that I've got to a) limit my work, b) be flexible with my diet, c) be more disciplined about my sleep, d) not take any of the time away from my relationship with my wife and kids and grandkids.
I've been on a rational weight loss program for almost a week now and find that some of the foods I've selected in the program don't agree with me. That is, in my case, they're too `heavy.' I'm not used to so much turkey meat. So, I'll be investigating different options for meeting the Carb/Protein/Fat mix in the diet.
As I increase the number of hours and intensity of the training I need more sleep and rest. One of the pleasures of my work is in spending evenings with couples and other clients. I've always allowed myself to stay later if the therapy process is working well. And this has resulted in getting home later. I try to get up to spend time with Annie, my wife, so I wind up squeezing sleep time out of my schedule. I'll have to be more time-constrained at work because I'm not going to give up the time with Annie.
I often wonder if some of the effects of training have to do with age or just that ... I've not done this kind of training in my younger years. I've ridden dozens of multiday hundred mile and more rides and have run many, many marathons. I recall feeling tired from these events but ... there is that thing that many endurance athletes do: we forget the pain almost immediately after a difficult event.
I do know that I've got to a) limit my work, b) be flexible with my diet, c) be more disciplined about my sleep, d) not take any of the time away from my relationship with my wife and kids and grandkids.
Wednesday, December 9, 2009
RAW Goals
1. To finish
2. To finish first in age group.
3. To finish first on a recumbent
4. To finish among the top five.
5. To finish first.
6. To first among all platforms (upright, recumbent, tandem, etc), first among all age groups, first among all solo riders.
2. To finish first in age group.
3. To finish first on a recumbent
4. To finish among the top five.
5. To finish first.
6. To first among all platforms (upright, recumbent, tandem, etc), first among all age groups, first among all solo riders.
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