How many times does it take me to learn this?

Although my life's work and my profession has been in the `helping' professions I keep having to learn the difference between my public self and my private self.  RADICALLY different. 

I can be very, very social, sociable and, in most cases, even likable.  It's sort of like being born tall, or with brown eyes, or with a birthmark.  Not something I had to work at: it just is. 

At the job I fit in and am often considered a valued member of the group, team, or, in my current incarnation, Professional Practice.  It's damned hard work, too.  My desire to `help' and make things better is genuine and meaningful to me.  But at the end of the day I'm pretty emptied out.  Maybe not physically, but certainly emotionally.  I have barely enough `social' energy to pet the friggin' dog.  I'm not mean, but I am mute!

In my personal, or private, life I'm quite different.  I'm not in the `helping' mode.  I'm just an average citizen.  In fact, there is a part of me that wants to keep a civil distance from all but close family.  My natural temperament.  I'm sort of uncomfortable in social situations.  Strange, isn't it.  Contradictory.  But pretty common among the species. 

Now, how does this relate to cycling?  In past experience it has gotten me mixed up and confused. 

I cycle to achieve and accomplish difficult things.  It's pretty serious with me, if not actually grave.  I show up to race and/or endure and finish.  Pretty two dimensional.  Not much of a social thing.  In fact, I don't and have never felt like I `fit in.'  Proof of that is that I don't even `try' to fit in.  I sort of put my social skills in a nice little box and leave them there.  And leave them there.  Did I say `leave them there?!' 

When another cyclist says something with which I disagree I typically don't respond (anymore).  I've learned that most of the cyclists I've known aren't interested in questions, they're anxious to opine, offer their one-and-true conclusions.  If I question, or even disagree, it becomes a basis for more emotional arguing or dismissal.  Social coexistence requires being brain dead. 

In the recent few months I initiated some intended dialogue about bicycle design and performance on a few bike email discussion lists.  In some cases there was civil dialogue.  In most, however, there was crude ridicule, baseless dismissal, and insult.  My initial response was to assume that I just didn't `say' it right, so I attempted to be deliberately delicate and tactful, complimentary of responders, and ... just tried to get my point across with fewer big words, (uncomfortable) humility, etc....  It went nowhere.  More ridicule, more soapboxing. 

When someone is not rational, has no evidence to support their argument, uncivil, caustic or even hostile I've had two responses: fight or withdraw. Sometimes I've recognized the futility and I'd just withdraw. Other times I'd get really pissed off and let them have it right back ... in spades!

The fighting has always gotten me gummed up with self-reproach, asking myself: "Now why did you have to rip them up like that?!" (I have learned exquisite surgical verbal dismemberment skills.) So, I hope I've learned this better this time.

I hope I now recognize what I've not learned many times in the past:  don't talk to a wall expecting the wall to dialogue. 

Don't expect much.  Be surprised and happy to get more when it occurs.   Really, that's a better description of my personality dynamic and temperament.

It's actually going to be easier and more fun for me to do cycling. I can show up for the race, be civil and a good `neighbor,' do the race and go home.

Admittedly, I'm inclined to express my (precious) hurt feelings and resentment by wanting to beat my competition.  Productive outlet.

What a difference

Looking at my Garmin data I noted that on the same date last year (2010) I rode on the indoor trainer for 5 hours and 18 minutes.  It was a `loping' training session as the performance goal (RAW 2010) was long distance endurance and not speed. 

This year I'm finding it soooooo depressing to spend hours on the indoor trainer.  Though, when I do get on the bike I'm pushing intensity and not loping.  Different performance goals this year.  Some well informed sports trainers say that short intensity is better than long loping.  I partially accept this because there is just no way to know what your body will do after 12+ hours of racing -- unless you do it in training.  I don't think you can train short and expect to race long. 

I decided to `trick' myself into finding ways to put in more time on the indoor trainer.  I take my Garmin 705 unit off the bike mount and situate it near different training machines.  Since, of course, it is meaningless to measure `miles' when training indoors I'm only measuring heart rate. 

Today I started out on the Concept 2 rowing machine for 30 minutes, moved over to the Sole elliptical for another 30 minutes, and finished off on the recumbent bike LeMond Revolution wind/flywheel trainer.  Looking at my heart rate data there is a steady rise in BPM from the rower, to the elliptical to the bike.  Which is the way I like it.

I have a Racermate CompuTrainer but I haven't put it to much use this year.  The advantage I would have with the CompuTrainer is that I could measure watts on the bike.   But last year was quite a pain in the tail with the C'trainer for two reasons. 

First, it requires a rear wheel to be pressed down on a electromagnetic load generator.  At least once a week I'd blow a tire and tube in the midst of a full-on power session.  There is nothing more frustrating than having to interrupt an intense training session to change a tire.  It is especially problematic when there are other demands on my time, e.g., work, family, sleep, etc....  Most times I'd just end the training session and change the tire later. 

Second, the C'trainer requires attaching several electric cords and power sensors to the bike.  This takes time.  Another problem I had last year along these lines was when I wanted to take the bike for weekend outdoor training sessions.  I'd have to undo all the cords and connections only to put them all back on the bike for weekday indoor training. 

Frustrating

Winter months keep me stuck indoors.  Can't keep much of a consistent training program when it is all grim suffering on the indoor equipment.  Even snow-shoeing requires getting in the truck and driving miles and miles to a `forest preserve.' 

I used not to mind putting on 10 - 15 lbs in the winter because, as a casual cyclist, I could count on taking it all off by May or June.  As a competitive cyclist I need to be race ready by March.  City winters retard fitness and performance capability.

These last few months in Chicago ... are very, very frustrating.

It's Official

Mother nature set an historical February record for snowfall in Chicago. 

Snowing now. 

Two days of February to go.

That is, if you don't count the Pleistocene.  A gaggle of millenia ago I'd be tapping this out under a mile thick of ice. 

Grim choice

Even though I've long ago reached my psychological limit of indoor training this year it looks like I'll be pushing that limit as far back as the national debt.  The plan was, over the next three days, to load up the bike in the pickup and drive the 90 mile round trip west to Burlington, IL, and do 3 hours of outdoor training. 

Two to three inches of snow fell last night. Temperature in the high 20's. Steady winds of 10 - 15 mph. Flat, prairie expanses easily double the predicted `steady winds' to double the force. Thirty percent possibility of more snow or freezing sleet/rain.

I've got the bike all `wintered' up with packs of tools, extra clothing, lights, etc.  I've got my winter clothing gear carefully selected to withstand zero windchill and wind.  I've got the 15 or 20 chemical foot and hand warmers. I've got the liquids and solid food stashed and ready. 

But, though it appeals to my heart ("get the hell out of the friggin' basement!") it doesn't pass the "effective training" test in my head.  Not to mention the 6+ hours I'd spend commuting over three days, the gas, money and tolls I'd waste in driving close to 300 miles of round trips, or the additional 3+ hours I'd waste getting dressed and undressed, the sopping wet clothes washed and dried again for the next day's training.  And then there is the virtual abandonment of my wife and family. I'm not even gonna think about what would happen if I had a mechanical problem on the bike! 

So, for the next three days I'll be spending 9am to noon pushing watts on the indoor trainer in the basement.

Another point: some people consider it `training' when they pedal their bike indoors while watching TV or a DVD movie.  That's not training.  That's exercise. 

When I train I watch (when I open my eyes) nothing but the heart rate and the clock, with goals for each.  In otherwords, my indoor training is not mitigated by a deflating distraction.  It is just grim grim grim business.  It's a chance to think too much (analysis) or to recognize how little I think for such a long time (dissociation). 

Here's how I rationalize this: one only knows real pleasure when one has grim pain against which to compare it.  (If you think too long and hard on that idea it could get us into a whale of trouble!)

Drafting in a race of solo cyclists = NOT a race!

This past weekend there was a bike race that did not involve teams in Sebring, Florida.  In otherwords, the only racers were solo racers. 

There were several race events and formats.  There was a 12 hour race that allowed drafting and two 24 hour race events.  One 24 hour race allowed cyclists to draft one another, the other did not. 

Solo Racing:

It is an oxymoron to do a solo race and then allow the racers to draft behind one another.  It is not a race.  It's a group ride. 

In this race there was an intentional plan by some to form a group to make it easier for the racers.  As stated by one of the group: "We'll have several ladies tucked into this pack so we will be accommodating (sic) the ladies."

First, what's the point?!!  If it is a solo race the first person behind the lead racer gets a 15% reduction in wind resistance.  And the percentage reduction of wind resistance can increase for each person drafting behind the other. 

I remember being in a group of about 20 riders 2 or 3 wide and 10 deep.  I was about 5 rows back and I sat up in the saddle, stopped pedaling and took my hands off the handlebars.  I was being sucked along at 24 miles per hour while carrying on a very casual chat with the rider beside me. 

Solo racers drafting one another eliminates any `racing.'  Instead, what you have is a group ride.  . 

Some may argue that if every racer shares taking the lead and every racer shares being tucked into a pack for precisely the same amount of time it will all work in the end.  Bad argument.  It's impossible to `time' such actions.  There is no way to assure compliance.  And sometimes the paceline/pack is heading into the wind, sometimes it has a tailwind.  Sometimes the racers are riding uphill; sometimes downhill.

Perhaps race organizers that perpetuate this myth benefit from increased attendance and turnout. 

But solo racers drafting one another are not `racing.'  Any conclusion that persons crossing the finish line represents relevant ranking of skill, stamina or performance is a falsehood. 

Second, wasn't it somewhat condescending for a group of guys to `accomodate' the female racers?

Teams:

Team racing is an entirely different thing.  Strategy and tactic must be implemented to take advantage of myriad factors in a race.

Local Training Routes - Northern Illinois

Though I live in the thick of Chicago I typically drive about 60 miles northwest to the rural farmland roads to put on the miles without many intersections and very little traffic.  All the routes have a start and end point at Burlington, IL. 

Below I'm posting DeLorme Distance pics of my typical training routes.  Sadly, because it is Illinois there are literally no climbing routes.  But the open prairie makes for some significant winds.  Whatever the weather service predicts for wind I simply double it  (Confirmed by Paul Carpenter.)

This is my 14.5 mile route.  Sleepy, smooth roads with nothing but right turns, allowing me to not have to navigate crossing roads. 

This is my 25 mile route.  I have to ride for about 3 miles on a fairly heavily traveled road (Burlington Road) but the rest of the roads are smooth and very, very safe.  

This is my 35 mile route. 
A few busy roads I have to cross but otherwise populated with cows and hay wagons. 

And this is the 36.22 mile route. 

It is the most dangerous of the four because I spend about a total of 10 miles on fairly heavily travelled roads.  I don't use it often because of that reason.

Should I train outdoors today?

-16.8F degrees in my training course in Burlington, IL with a windchill of -17F.  If I were to ride in this temp at 15 mph it would be -39F degrees.  Indoor training today.

Bummer

I've had to cancel participation in the February 19th Bike Sebring 24 hour RAAM Qualifying race.  A family obligation that cannot be rescheduled has come up.  I'm less bummed that I won't be at Sebring and more bummed that I will miss the chance to ride `outside' in February. 

As I type this there is 20 inches of snow outside and the temp is around 18F.   Certainly `riding' in this weather would be a challenge.  But it would be a wasteful and inefficient use of training time and energy.  Back to the grim dark cellar to push watts and time. 

Radical changes to my Bacchetta Ti Aero

Over the past half year I've made a number of significant changes to my Bacchetta Ti Aero.

• Swapped out the `gooseneck' riser for a 10.75" straight pipe riser with a 130 mm road bike stem;
• Swapped out the stock tweener handlebars (18" wide) for a `extra parts' set of Musashi handlebars that have 2.5" longer reach on each side but are 1.5" wider;
• Drilled an extra hole in the CF hard shell seat and moved it up, closer to the riser, by 1";
• Reclined the CF hard shell seat as far back as it will go;
• Sawed off the front 2.25" of the CF hard shell seat;
• Sawing off the CF hard shell allowed me to further file and `shape' the end of the CF hard shell, making it narrower, more rounded. 

Why?

• The gooseneck riser was too tall to see past when in a reclined position. It was also too `spongey' when I pulled hard on it when accelerating;
• The goosneck riser was too close in when steeply reclined resulting in my knees hitting the handlebars. This reduced my power significantly;
• Adding the 130 mm road bike stem pushed the handlebars out enough so that my knees didn't hit it;
• When I pushed the handlebars out with that long road stem and reclined the seat as far back as wanted I couldn't reach the handlebars so I installed the longer Musashi handlebars; Pulling the CF hard shell seat further close to the riser allowed me to reduce the leg extension from the seat to the pedals and increase what, for me, is a major source of watt / power generation (I'm fortunate to have peasant farmer knees so I feel no pain or extra stress to the knees in a tightly bent position);
• The ADEM headrest perfectly suits the radically reclined CF seat, allowing my head to be almost a right angle to the plane of the ground;
• Sawing off the front of the CF hard shell seat reduced the unnecessary `upcurve' that made my butt feel like it was in a bucket;
• Narrowing and rounding the end of the CF hard shell seat allows my thighs to fit more comfotably on the seat.

1. I still have a problem with the riser interfering with my ability to see the road ahead of me.
2. I still have a problem with feeling like I'm going to crack off the riser when I pull on the handlebars for steep/fast hill climbing and sudden high watt accelerations.
3. I don't see an advantage to going from a riser to a tiller steering mechanism. Too much of a power / watt trade-off

These changes accomodate the changed goals for my riding from last year to this year. Last year I wanted to `endure, last and finish' long events (RAW, etc). This year the events I have lined up have power and speed, i.e., `racing,' as the goal.

The changed goals have meant that I have radically altered my indoor training program during the off season.

Garmin and Intensity

I'm using the Garmin 705 with all functions except time and HR turned off. These data below illustrate the Maximum Sustained Power efforts and the overall HR through the training session.

Like I said a while back I have a hard time restraining myself on the indoor training.

http://connect.garmin.com/activity/63637127
 

Ammo

And then there was the time, as a teenager, I planned to ride my Schwinn Varsity 10 speed around both Lake Michigan and Lake Superior in 1964. I had never ridden the bike more than 40 miles.

I discovered that, outside of Chicago, there were farms. And on every farm there were dogs. And dogs love to chase guys on bikes. Never knew that.

After getting about 120 miles out of Chicago I found myself being chased, relay fashion, from one farm to the next farm by the family dogs.

So, in Whitewater, Wisconsin, I pulled up to a hardware store, leaned my bike against the window and went in. I asked the clerk if he had a gun. I needed protection "...for the road." He said `sure!' and I bought a 22 calibre nine-shot pistol. Just like that. As I'm walking out the door the clerk says to me ... "Hey. Want some ammo?" I turned to him: "What's `ammo?'"

And then I rode another 30 or 40 miles with a loaded pistol in my right hand. The palm of my hand was resting on the handlebar.

Occasionally I'd fire off a round at a road sign. Once I shot down a farm driveway when a dog came charging out. Dog turned around literally in mid-air when the rocks in front of it kicked up from the bullet.

Later, I decided to ride a highway that was ristricted to motor vehicles. A state cop pulled me over, pistol in my hand. He told me to get off the restricted hiway and go back to the farm roads. !! He completely ignored the pistol that was conspicuous as could be.

The picture tells the rest of the story. http://picasaweb.google.com/psychling/Ammo#

Adolescent ignorance knows no limits.

Happy trails.

Time to drop the weight ...

From September to last night I purposely ignored watching what I ate or drank. Fortunately, I'm not excessive by nature. But it was nice to `get off the treadmill' of that.

Today is January 1st and not a bad time to begin exercising some restraint and judgment.

• I'm going to miss my eggs and bacon.
• Goodbye to a nice shot of single malt every now and then.
• Two of things instead of just one of them.
• Getting up in the middle of the night and happily noshing while I check email.

Goodbye, old friends.

• A conscious mental calculation of caloric intake v outgo.
• Down one or two lbs per week ... MAX.
• More discipline across several domains in my life.

It will probably cause me to delude myself into thinking I'm pushing back the pale of morbidity and mortality.

I'll probably get hit by an 18 wheeler and decorate the front grill of a Mack truck. BUT ... the upside is that such a fate is better than a nursing home.

And I feel like I've contributed to one of my favorite interests: archaeology. I have two titanium teeth. I can't wait to be discovered a few millions years from now. But ... of course, I'll have to wait.

Down, now, to the `cellar to spank igor'.

Ninety minutes of fat burning aerobics.

Denial and aging...

This is a hard one. 

http://www.nytimes.com/2010/12/31/opinion/31jacoby.html?hp

Few things scare us more than being trapped with no hope of getting out. 

Choosing to be a psychologist is the natural result of a tendency to make my mind go places that are typically too frightening.  Trying to take the `sting' out of our darkest fears.  We use the term `functional denial' to describe the process of `just not thinking about' things we can't change but are likely to be unpleasant. 

I often wonder about why I spend so much time in solitary cycling.  Am I pursuing something?  Or am I fleeing something?  It is both.  But what a difference!

I love to challenge myself to do something beyond hard.  So that I can then take private or public credit for exceptional accomplishment.  I feel good about myself and gain a temporary sense of hope. 

But I also need frequent confirmation that I'm successfully escaping calamity or failure.  Fleeing powerlessness and, in my case,  the sense of `shame' that accompanies just being `still.'  The everpresent `ghost' in the shadows. 

On a professional level I `can relate' to that fear and suffering in others.  It helps me to help others.  Sort of selfish, isn't it. 

On a personal level I'm really critical of myself and others.  I tend to not be `good company' for an extended period of time. 

I'm not afraid of oblivion.  Which is what I perceive as being dead. 

I'm terrified of being trapped in a painful body while being clear headed and conscious of the inevitable worsening until death.  And anything or anybody causing me to be exposed to my decline ... I struggle with. 

Very contradictory.  Hard to think about for long.  And maybe the long hours of `zoning' while cycling keep me adequately distracted.  An addiction?  A dependency? 

Vanity of humanity, or, `ride your bike and socialize.'

Quote:

As the baby boomers age. Electric assist on bicycles will ramp up in popularity . You get older, you need an assist, whats not to like?

That's logical but not reality. In fact, most of the elderly become inert. That is, they don't travel unless transported by others. This is sad, but true.

Worse, obesity is becoming pandemic in the U.S. among the pre-adolescents. They are hooked on passive forms of distraction. When they do participate in activities they, like the elderly, are transported by others.

Military drill instructors training new recruits have registered their own shock at the rapid and extreme downturn in physical fitness among 18 - 24 year olds. One DI was quoted as saying: "They're so out of shape some of them can't even skip!"

As for the objection that most of us will continue to use gas rather than switch to two wheeled bikes ... again, fallacious.

Fewer suburbs. More small exurbs. Bigger cities. Less gas consumption. More trike- and covered battery powered vehicles. More public transportation. Verticality rather than sprawl.

The 1% of the population owning almost half of the national assets will continue to do as they want until they are, again, beheaded and burned. The rest will do without until, again, they behead and burn.

The human species occupies a mere thin layer of `stain' on the planet when considered on a geological / biological scale of time. Consciousness is an evolutionary dead end.

Ride your bike. Enjoy the moment. Don't isolate yourself. Build good neighborhoods.

Never forget that Aristotle and Plato thought the sun, moon, planets and stars revolved around the earth.

Never forget that Galileo was persecuted and held in house arrest for the remainder of his life by the Pope for proposing that we live in a galaxy, and we occupy a small place in the `solar' system.

Ride your bike. Enjoy the moment. Don't isolate yourself. Build good neighborhoods.

Use of External Catheter for Racing (or just convenience)

I use an external catheter for on-the-road urination while riding the recumbent. For upright and other bikes you might make some changes. Here is what, how and why I do it.

(Note thin white `tube’ exiting left of rider’s torso. That is the external catheter. Does not empty onto water bottle, chain or brake pads.)

Material:

• External catheter: Self-adhering male external catheter
• https://affinityhomemedical.com/products/ultraflex-male-external-catheter-case-of-30?pr_prod_strat=e5_desc&pr_rec_id=76aaf03a9&pr_rec_pid=10860595462&pr_ref_pid=10860345670&pr_seq=uniform
  
• The medical supply company sells the catheters at different widths. Though you may be `sensitive’ about this the idea is to measure the circumference of your penis in millimeters (not feet, yards, or meters!). When you access their website order appropriately.
• Acrylic tubing. Clear. External diameter 7 mm; length 13” – 15”.
• Electrical tape or equivalent. .5” - .75” wide; 1.5” long.

How:

• Insert the tubing into the catheter extension.
• Drill a little vent hole on one side about an inch from the top of the tube (this allows the urine to flow without creating a vacuum).
• Apply tape around the connection between the tubing and the catheter so that the tube does not work itself out of the catheter while riding. Be careful not to tape over the vent hole.
• Roll the external catheter (like a condom) over the penis so that the adhering material is firmly attached. (You may need to cut your pubic hair to avoid getting it caught in the adhesive. Be careful!)
• When not riding you can discretely put the tubing in your shorts.
• When riding you can extend the tubing out of your shorts to the left side to avoid getting it fouled in the chain.
• When you are done riding you simply (and slowly) peel the catheter off the shaft of your penis. It doesn’t hurt or leave an abrasion or skin irritation.
• Remove the tape and catheter from the tubing. Wash the tubing and reuse.
• Many have said that they don’t think that they can pee on the fly. Wrong. Physics. When your bladder is full and out of room you will pee. After a while you won’t notice it.

 Why: 

• To remove any thought of trying to minimize fluid / hydration intake.
• During races some racers have to stop several times and run off to the bushes, losing valuable time.
• Simple convenience. The argument that it is unsanitary ignores the fact that cars, trucks, motorcycles, and other animals disperse many worse fluids, materials and solids on roads.
• Completely inconspicuous.
• Leaving a valuable bicycle outside a public restroom without a lock risks theft.
• Carrying a heavy chain, cable or lock to secure the bike while using a public restroom adds weight to the bike.
• Often I'd be forced to urgently run behind some barely adequate bush, some alleyway between two out-of-the-way factories, or any similar barely hidden location just to pee. And, while discreetly peeing, I would look, furtively, in all directions, fearing if I'd get arrested for public indecency /exposure.

Note:

Often persons considering the external catheter have an inhibition to the very idea. Peer comments may contribute to your own initial reluctance. For many bicycling involves peer approval and ego issues. You’ll have to make the `judgment call’ for yourself.

If you are likely to be embarrassed on a group ride (worrying that you will be seen urinating) just separate from the group for a while; pull back, to the side, etc.

For those who race bicycles this is a better option than:

• Stopping to pee;
• Slowing down to pee under or over your shorts;
• Peeing in the saddle, through your shorts;
• Underhydrating to avoid peeing.

 And What Happens When You Hold It In For Too Long?


Watch This
 

Indoor Training for Outdoor Competing

RAW and RAAM - 2012 and after .... TRAINING STRATEGIES

Because my wife and I will be relocating from Chicago to Prescott, AZ, in 2011 I won't be able to enter the Race Across the West in 2011.  Likely the most challenging event for the '11 cycling season will be the doublecross Indiana UMCA race on May 21st. 

Since I'll be retired by June '11 and likely living in Prescott the training will start with regularity at that time.  I'll be switching among recumbent bikes for the training in the mountainous local area and the low (southwest of Prescott) and high (northeast of Prescott) desert areas.  The recumbents I'll be training on will include the Bacchetta Ti Aero, the Cruzbike Vendetta and the Cruzbike Sofrider. 

The Cruzbike Vendetta will be used exclusively for speed and time trial training on both the flats and the mountains.  It will be reserved for shorter (200 miles and less) unsupported distances.  (If I am supported in my racing the Vendetta will be the primary bike, no matter what the terrain or distance). 

The Bacchetta, also will be used on both the flats and the mountains.   But I'll be training with a BOB trailer weighted with gear, nutrition and water for the longer distances.  For shorter distances (less than a day) I'll replace the gear with sandbags. 

And the Cruzbike Sofrider will be used almost exclusively on the mountains for shorter distances, using the BOB trailer weighted with sandbags and nutrition and water.

As you can guess the use of the weighted BOB trailer will serve the purpose of increasing my mountain climbing speed and power. 

I plan to use the Bacchetta and the BOB trailer for long, multiday, unsupported solo training through the low and high deserts.  I'll need the BOB trailer to carry water, tires, parts and tools, clothing and camping gear.  It's hot, dry and the towns are few and far between.   Again, the purpose will be to increase endurance and power by adding weight (trailer) and extended training hours. 

As mentioned in a previous blog I'll use either or both the Bacchetta and the Cruzbike Sofrider to transport the Cruzbike Vendetta to races that are within a 300 mile radius of Prescott.  Again, more reliance on human power for endurance and conditioning. 

Though I value the `green' aspect of not using my pickup truck and gas to go back and forth to races ... I'm less interested in being `green' than I am in building strength and endurance. 

As for food?  Thouugh I tend to be careful to avoid `bad' foods and too much salt, meat and alcohol I'm not what you would call a food freak.  I do well enough.  And I have neither an illusions about immortality nor a desire to live into senescence.  If I have to die I'd rather not slowly dissolve into a barely surviving organism.  Part of my role in life is to become food for the planet when I'm gone.  Nope: no cremation.  What a weird idea! 

Surprising

Just the other day I established what I thought would be a challenging indoor training goal of maintaining an average heart rate of between 128-132 bpm.  Looks like it's not so challenging. 

When I got on the trainer today the first 5 minutes felt uncomfortable and I was wondering if this was going to be a crappy 90 minutes of disappointment.  Twenty minutes later I was having to restrain myself from pushing past the 130's.  For the rest of the workout I found myself easily pushing into the late 130's and then backing off so as to stay on plan. 

I think part of what is going on is that:

• I'm regaining the fitness I let slide as I closed out the cycling season about 8 weeks ago and played catch-up with neglected family/work duties;
• I typically close my eyes when indoors;
• My mind wanders (`to do' lists, memories of past rides, etc);
• I get caught up in the music I'm listening to.  

I'll let what happens happen over the next week or two, not pushing for `peformance' and power so early into the indoor training off-season. 

The (possibly) good news is that I may simply be stronger than I was last year, stronger than I thought.  It's interesting to recognize how our body's response to years of training improves despite (in my case) the fact that I'm 65 yrs old. 

I wonder if I should increase the HR goal to the 140's range.  This increases my curiosity about how many watts I'm generating.  But that will have to wait.  I have to be careful to not spend too much time training at the expense of the many other things going on in my life. 

Balance.  Always the important variable. 

Avg Wattage Estimate for UMCA Indiana event

Originally Posted by galilee
"Just curious but what is your target watt output for the Indiana event?"

I don't know yet. So many factors play into setting such a target on discrete racing events. Shorter distance and more difficult terrain would argue a higher wattage. 300 miles with half of it likely with a tail wind and a slight incline and the other half with a slight decline into a wind ... again, hard to say.

Last June (RAW) I averaged 106 bpm over 415 miles in 27 hours from San Diego to Congress, AZ, with minimal (at least "I" thought it was minimal) real climbing (50 miles max). Frankly, that is the kind of range you would want for anticipated 860 mile three day event. That certainly might equate to wattage in the 120 or less range.

I didn't expect to have to stop in Congress. And I think it had to due to the constant diarrhea I experienced. You can hydrate and fuel only so much, but diarrhea will take it's toll. My nutrition and hydration plan for Indiana will include much moe solid foods (turkey jerky, turkey weiners, etc).

Given the Indiana attempt I might expect to average 150 - 170 watts, 130 - 140 bpm for 15 hours - which will be bordering on depletion and exhaustion. I want to avg between 24 - 26 mph. Very, very challenging goal.

I think the CompuTrainer numbers in mid-March should give me a more accurate and reliable set of data. I'm quite curious, too.

__________________

The Indoor Training Program This Year

This year's indoor training program is completely different from last year's. Although the 2011 cycling event calendar is far less frightening than 2010 my thinking is that the I'll probably enter the spring in better condition.

First, I'm not using the CompuTrainer this year. Low tech is the plan: the LeMond Revolution (sturdy, powerful and challenging wind trainer).

Second, I'm not going to force myself outdoors to train in the freezing and brutal elements. Too much time (hours and hours of driving and preparation and recuperation --- not to mention the expense) and the benefit just wasn't / isn't worth it.

Third, I'll be less a slave to a training log, spreadsheet, etc. I'll just train as much as I can and want, while I put family and work as priorities.

Fourth, I'll approximate a periodization method of training. The major goal, so far, is the W-E-W Cross Indiana State UMCA Record attempt on May 21st. No major terrain challenge; weather should be very agreeable.

Fifth, my focus will be on keeping a steady heart rate in the high 120 bpm - low 130 bpm range for long periods of time (17+ hours without a break). I've already put in a few 90 minute sessions of this in the last week.  It might turn out that this goal is too `easy.'

There will be several weekend days of 6 - 10 hours on the trainer, a nice window fan and music if and when I want it (no iPod; instead, just simple earbuds to a CD player). As the early spring arrives I'll put in more hours outdoors, as well.

In comparison to last year I'll be saving hours and hours of time I used for heat acclimatization. That is, I won't be dressing up as the Michelin man, surrounded by space heaters and `dikes and berms' surrounding the bike to contain the rivers of sweat.

Periodically I'll switch the bike to the CompuTrainer to measure wattage production. The Indiana course is flat and, though there will be wind and weather, I won't be dealing with 20 miles of 5-7% grades, 22% switchbacks, etc....

Again, the training will target the event: solid watt production, substantial heart rate capacity and long hours of doing it without interruption.

Though I expect to weigh in around 180 - 185 lbs for the Indiana event this will be a byproduct of training rather than a particular goal. If I had long hours of climbing to do in 2011 (like there was in 2010) I'd focus more on weight reduction.

Compared to last year I find myself much less `afraid' going into the training mode. It will be more natural, less insane. More integrated with the rest of my life.

And, I'm pretty confident -- determined -- that the results of the `off-season' training program will be amply demonstrated with a solid series of UMCA Cross State Indiana records.

LOST AND FOUND

I received an email recently from an ultracycist listserv recognizing the indoor training achievements of a few DF’rs this winter. The author joked about the need to stock up on “Chamois Buttr.”

I was recently watching vids of ultra DF’rs scrunched up over their bikes, backs aching, feet screaming with pain, necks about to crack in half, hands and wrists numb and limp from nerve damage, shoulders drooped and folded like leaves from a dead plant.

And I am ashamed to be a hypocrite. For the first 63 years of my cycling life I rode DFs. And for last 25 years of riding the DF I spent at least half my energy and effort struggling against the pain, not struggling to improve my fun or performance.

These last 2.5 years I have had no pain. I spend NO energy and effort struggling against the pain. NOW I put that energy and effort into improving my performance, enjoying the ride, excited about what I feel inside of me and see around me.

Why did I spend so much of my life in diligent pursuit of suffering on the DF?!!

Because I wanted to be liked by my buddies on DFs.

Thoughtless.

Pure and unadulterated desire to be accepted.

Blind and ignorant to what my poor body was trying to communicate to my dumb mind.

Rushing with the crowd toward the edge of the cliff.
------

Now? I have no more `Chamois Buttr.’ 

I now ride to be fast, to go long, and to be my best in performance, NOT my best in capacity for self-inflicted pain.

Slow learner. But … at least I got the message before I lost interest or died!

From a post on a recumbent bike forum.  I stated that I thought I could beat my previous times on several challenging routes on a front wheel drive recumbent bike:

           "Again, Dan I think you are deluding yourself. Only after you have recreated your epic Arizona rides and have data which shows this advantage will I no longer be skeptical. You are chasing the fountain of youth."

My reply:

Dear God NO!!

If there is such a thing as reincarnation I want to come back having skipped the first 45 years of life. And while I'm on this bent (oo!) I'd like to come back as one of the following: dung beetle, cockroach, ant. But that's another story.

• And, yes! I delude myself frequently.
• Also, I work with some diligence toward contradiction.
• Double standards are my due, given my age.
• I think intelligence is overrated and organizational skills are what keep most of us fed and clothed every day.
• Denial is something I do but try to avoid thinking about. 

And I like ice cream bars with chocolate.

I'm o.k. with being serious.

Me? I want to be faster, fastest and first. If that is attributable to wind, terrain, unholy engineering, or just a good day ... I'll take it.

And when another comes by who is better in all categories I'll praise his/her good fortune, talent and hard work. I'll grumble and swear. But I'll be glad to share with the few something that is hard won.

In a hundred years (as they say) we won't be remembered.

So, you see, all that matters is how we are towards one another in the here and now. And I'm not so good at that, even. F'sure.

Perhaps it is because I've experienced so many failures, disappointments, losses, embarassments, a few reqrets, and reasons for shame.

Mostly I don't want to be lonely, in protracted pain or afraid. Never did. Didn't know it though. Time and a reputation for being a slow, but persistent, learner helped. It's workin'.

My smiles express an embrace of others who are learning towards what I'm so recently aware of.

When young I could hide this wisdom in a tsunami of hormonal rage, fury and enormity. Youth, for me, was fun. But it was blind and self-absorbed.

Now? I'm a tad less driven.

I like it now. It's better. Dessert.

And I'm not going to give it up with out the most ferocious of battles. As William Wallace once said: "A'm gooin' t' peck a fight!!" With a smile, a nod of the head and a threatening twinkle in his eye.

Indiana Double Cross (W-E-W) on May 21, 2011

It's decided.  Rather than just repeat my previous W-E record set in 2009 I'll attempt an `out and back' record on Saturday, May 21st.  Four opportunities to set UMCA records:

1. Beat my '09 W-E record time for a recumbent;
2. Set a W-E record for all bikes;
3. Set a E-W record for all bikes;
4. Set a W-E-W record for all bikes. 

Greedy.