It get's simpler

Since I `retired' from my `job' last June my `work' life has resulted in a number of benefits. 

• I've lost 32 lbs and expect to drop another 20 lbs (170 is a reasonable goal for now);
• I've been able to devote time to learning more about mechanical things (bikes, houses, cars);
• Bicycling has become less `brand' and `platform' focused and more `skill' and `performance' focused;
• I read much, much more (non-fiction);
• My overall health has dramatically improved (lower weight, lower cholesterol, better blood lipids);
• Though I never drank much alcohol I drink even less now;
• Doing rando brevets is more likely now than before;
• Allowing myself to target very challenging `ultra' cycling events, several times each year. 

Going from the flatlands of the midwest to the mountains of Arizona has been an important and challenging bicycling experience.  So much that I didn't know, requiring careful observation and consideration.  Pacing; gearing, attention to the fact that the unpopulated mountains and desert areas demand that one think in terms of `what if' ... I have a mechanical breakdown, run out of water / fluid, I'm over / underdressed.

A tangible, well-earned skill development with both rear wheel and front wheel recumbents: what terrain offers greater challenges and benefits to either.  `Growing' to be non-partisan to either platform, but to appreciate what each has to offer.  Avoiding the `which is better?' trap. 

Struggling, mostly successfully, with other cyclists who are biased against or in favor of `x' platform or `y' manufacturer.  Getting better at staying out of the fray and just doing what is challenging and rewarding to me.

Work in progress.  

Is the Pope Catholic?!!

In competitive cycling it is folly and a waste to have much of an ego. 

I got a new pair of pedals/cleats the other day and took them out in the mountains on a 50 mile, 4,800 feet of climbing shakedown.  They work just fine, but it took some dialing in, of course.  The `of course' means that I was unable to unclip about 3 times and fell over when stopping. 

There is a steep 15% -17% gravelly, pot-hole filled switchback at the start and end of my usual training ride.  I typically stop and get off the bike when finishing a ride rather than a) squeeze one more ounce of effort out of me at the end of a hard ride, b) risk falling down, over or off the bike.

Today, of course, as I coasted to the stop I had a problem with unclipping and ... fell over.  A lady in her car was slowly making a turn onto the road I had fallen over on.  She stopped and said: "Are you O.K.?"  Hugely embarrassed I told her I was fine and thanks for asking. 

Then she did it. 

She said something that makes the authoritarian perfectionist in me explode into a chastising rage. 

She said: "Y'a sure?" 

At least 3 million, 47 thousand, 9 hundred and 88 bombs went off inside me.  (No.  Really, it is the deep-in-the-marrow-of-my-bones sense of original shame / sin with which I was born.  Any fault is a pretext to send me to hell, proving I am born baaaaaad.)

So, there I was, a 66 year old man, father, husband, over-educated, `doctor' laying on the road, his bike on top of him with his foot still clipped into the pedal. 

And she says "Y'a sure?"  

And I said: "No. Actually, I think I'm dead but just don't know it yet." And I slowly upright myself, hold on to the bike, staring at her with dis-mis-badly-placed anger (and shame). 

Pointless. 

Cycling gives us unlimited opportunities to, one more time, try to practice humility. 

Year to date training stats

Quick training log tally this afternoon yielded these data since Jan 1, 2012:

• 43 outdoor training sessions;
• 1,501 miles;
• 97,513 feet of climbing.

Today's training will add 54 miles and 5,700 more feet of climbing. 

Strikes me as odd that I could wind up with as few as 6,000 miles of riding with over 400,000 feet of climbing for the year. 

Accommodating the `real' world.

One of the big `draws' of cycling, for me, is how endless the learning process. 

Each time I encounter a disappointment, a `mistake,' or a poor performance .. I feel like I have another `thing' to work on.  A few examples:

• The recent (my first) 400 km brevet demonstrated:
• My old ways of being a paceline gypsy (following other riders who know the course) don't work on brevets.  Rando riders typically aren't trying to finish in record time.  I was frustrated and angry about that.  
• So I had a choice: accept what it takes to be self-navigating or just go as slow as the fastest rider ahead of you will allow.  
• I'm choosing to be self-navigating so as to have no one to blame but myself if my performance doesn't live up to my expectations.

•  A 42 mile ride with about 4,300 feet of climbing a few weeks ago.
• My riding buddy was about 5 years older and 50 lbs lighter than me.  He left me in the dust.
• So I have a choice: stay heavy and go slower, or lose weight improve my power to weight ratio and go faster.  
• I'm choosing to lose weight and improve power to weight ratio and speed.  

•  Riding a silk purse (my stable of expensive and high performance bikes) but equipping like it was a sow's ear. 
• It's the same with folks who spend a lot of money on a health club thinking that such an expense would force them to go more often.  It doesn't happen.  They simply choose to not get what they paid for.  
• So I have a choice: consider the mountainous terrain in which I live too hard and accept poor performance (rationalizing), or see the terrain as an opportunity and gear up the bikes, components, and equipment that will support powerful performance.  
• I feel guilty and selfish spending money on `bicycle stuff.'  But, being serious -- grave! -- about building performance means that I deal with the `value' issues and spend and do what it takes to achieve my potential. 
• I'm choosing to accept and work with the self-critical thoughts and feelings, hoping that I can distinguish between self-interest and being selfish.  A very, very tight line!!  
• ("If you were really a good person you'd give up all your possessions, move to Calcutta and serve the teeming millions suffering from poverty!")

 I am simply blessed - lucky!- fortunate beyond belief to have good health, a stable world around me, loving and accepting family, friends, and neighbors. 

Itty bitty Rant.

Maybe it is a generational thing.

Whenever I speak with a service provider on the phone or in a store they refer to me as `Daniel.'  Frankly that's offensive to me.  For the previous many decades the customer would be referred to as Mr. or Mrs. `X.'  I did it.  They did it, too. 

I whined about this in the presence of my eldest son.   He's in his early 40's and he, too, found it offensive.  But, he's got some of the `in your face' assets of his old Pa. 

He told me about a time he was on the phone with a customer service person working to resolve a problem for him.  She referred to him as `David' so often that he finally got fed up and said: "Have we had sex?!"  "Do we know me well enough that you can call me by my first name?!"  

I like the chutzpah! 

But, in my maturity I now find myself saying: "I mean no disrespect but I'd prefer that you not call me by my first name.  Mr. Fallon is better."  I once had a person reply that she thought I was arrogant by saying that.  So, in that instance I stated: "Fine.  Don't call me `Mr' Fallon.  You, and only you, are expected to refer to me as DOCTOR Fallon!!"

I know what she was thinking: "Not only is this guy arrogant, he's an arrogant p***k, too!?"

Right.  I can be.  I get my druthers, too, sometimes.

O.K.  Rant over.  Return to normal civility.

This `happens' about every six weeks or so ...

The other day I installed a new carbon fiber hard shell seat Bent Up Cycles on my Ti Aero. I replaced the seat that I severely modified in 2010 while living in the flatlands of Illinois. The 2010 modification chopped off 2.5 inches at the bottom and drilled mounting holes about 1.25 inches back, allowing for a much steeper recline for flatland riding.

I don't live in the flatland anymore. On the steep, twisty roads in the mountain country of AZ less of a recline helps me descend more safely.

As I also converted from a 9spd to a 10 spd setup (50/34) it was time to take the bike out to the mountain for a shakedown. I met up with a local (DF) cycling buddy (who is 50 lbs lighter than me but about 3 years older than me).

I was carrying a 16 oz bottle of fluids - maltodextrin, protein powder and electrolyte (bite me `Hammer'), a 70 oz bladder of water, and about 7 lbs of tools, tubes and tires. He carried a 24 oz water bottle, 2 tubes and a patch kit.

The route was 54 miles that included about 4,800 feet of climbing. For the first 32 miles I made myself keep the climbing lead. Show off! I was redlining the HR.

On the descents I restrained myself in the interest of safety (too many 70 degree+ angle turns on the descents).

In the mountains the winds blow only one direction: in your face.  No matter that you may do a 180 about face, the wind is still going to be `in your face.'

On the `out' leg of this route there is dismally annoying 9 mile descent averaging about 4 percent (which you have to ascend on the way back). Again, what with the headwind and crosswinds I was careful to stay under 35 mph.

We then turned SW for 4.5 miles on rollers. Given that I have less recline (don't even use a headrest any more in the mountains) I deduced that I might be able to let him hold my wheel and benefit from drafting me. He's a skilled rider.  I pushed ahead in the late teens and early twenties and he was nicely tucked behind me.

At the turnaround point I suggested he lead out for a while as I was `plumbed' and he might not `understand' that. He registered shock and surprise at `plumbing,' and thanked me for the `heads up.'

We came to the first hill and I couldn't/wouldn't allow him to crest the next 4.5 miles of hills before us. Up the watts and HR!

At mile 34 of 54 I realized that my avg HR was way past threshold for the last 2.5 hours. From a `training' perspective that was about 115% of `more than enough.' I stopped the `threshold' anaerobic stuff and returned to a decent 140-120 bpm range for the rest of the route, which was almost entirely uphill.  He was steady and took a big lead on me. 

At the end of the training route I have about 2 miles remaining to ride home. These last two miles has me climbing a steady 8 - 13% grade before I dip down the last 300 yards to my home.

Came home. Was happily humble. Felt entirely spent. Showered and went to bed for two hours.

Woke up, uploaded the Garmin data and noted that I had the device `stopped' for about 6 miles of uphill return. I stopped to make an adjustment on the angle of the SRAM TT500 lever and failed to turn the Garmin back on.

Prescott-Kirkland Out and Back

I realllly had a good time!

2012 Cycling Calendar

Cycling Calendar - 2012

Every year I compulsively schedule cycling training and events as if I had no other life.  So, this calendar is `aspirational' in nature. 

In a nod to some semblance of balance in my life I've reduced training rides to 3 hours, rather than open ended `however long it takes me to do `xx' miles.'  The intention here is to utilize the `intensity' v. `duration of hours' method of training. 

Learning, learning, learning

The profound performance of so many athletes at Sebring this year is inspiring and exciting. 

In conversation with one of the winners he told me that his coach had him substitute intensity for duration.  That is, train in tempo and threshold levels for a shorter period of time.  Although one would be skeptical of this method it worked extremely well for him and for a few others setting distinguished records last week.  He and at least one of the 24 hour RQ winners never trained for more than 3 hours during any one training session.  And look at the stunning result!

Honestly, that is good news for me.  The next several months have been coming at me like a tsunami.  Reconstruction of our house, relocating to a temporary living quarter, being onsite as much as possible during the reconstruction, laying the tile and laminated floor on both levels on my own ... and then fitting in relationships and training?!!

I'm planning to do several ultracycling events this year.  These, in and of themselves will be time and energy consuming.  So I'm going to try to follow the intensity v. duration plan.  There are two local training courses I am anticipating using for this work.  The first is right out my front door.  Over the mountain and back again.  34 miles and as many feet of climbing  The other is what is called the `Air Park.'  the Air Park is comprised of an industrial park and a medical complex.  Spikey and demanding.  One can easily spend 3 hours building both open road skills and hill-climbing power.  Spikey climbs and open road course

Maybe I've clicked to a way to reduce the size of that tsunami. 

Terrain ... terain ... tr ...tr... TRAIN

My patient and loving wife remarked the other day "You're really training hard!" 

Thickheaded Scot that I am I responded: "Not hard.  Consistent.  Better." 

(Nothing passes without some resistance.  Could be the `blood.')

Having committed to doing a 24 hour race in Texas in mid-April (Bessies Creek 24) I'm afforded an external structure in my habits and thought.  Some day I'll have the courage of a Buddhist (let the present percolate into your consciousness).  But for the moment I'm a willing servant to the simple distraction of a carrot in front of my nose.

Bessies Creek 24 is a 21 mile loop course that you keep riding until the 24 hours is up.  BC24 has 80 feet of climbing each 21 mile loop.  And I live in mountainous terrain where I climb 80 feet just to get the mail!

Racing on flat terrain is completely different from climbing 5,400 feet in 54 miles.  To assume that mountainous road cycling translates effortlessly to the steady pacing of a full day of balanced and steady effort is ... a bad assumption.

So.  What am I to do in my training?

Fortunately, though there is nary a level lick of road in these parts ... I've been granted a favor by my new found cycling friend, Mike Cash.  Several months ago he took me out to the Chino Valley Loop.  Just 12 miles north of me there is a rare high plateau in these parts:  Chino Valley.

Today I delighted in several loops of about 9 miles each for just under 3 hours and 44 miles.  Flat! 

Flat Training # 1
Flat Terrain # 2

With the discovery of this local flat terrain added to the steeply challenging hills and mountains ... this is training terrain!

Consistency.  And balanced hard work. 

BC24 here I come!

Complete Blood Count: What is normal for endurance athlete?

This is a great resource for those of us wanting to get a sense of perspective regarding laboratory reports we get on blood tests. 

My frustration with the plethora of `data' and virtual absence of `information' with my most recent lab report generated this. 

WebMD - CBC Interpretation

Doctors with a `'God' complex

(Oct 2014) I wrote the blog post about the doctor with a god complex in May of 2012.  Since that time I've met many physicians who more than favorably balance the equation.  That is, they are humble, conscientious and place a premium on listening.  I'll refer you to a recent New York Times interview with one of them:   Dr. Laurie Glimcher

------------------------------------------------------------------------------------------------------

ME: 

(May 2012) New to this area I sought out a doc just to have one on hand in the event I needed one. This guy came well recommended by some acquaintances. I met with his Nurse Practitioner a few weeks ago Monday. She takes my history (did a decent good job) and set me up to see the doc himself that Friday.

You know the drill. They get you undressed and cloaked in a butt exposed `gown.' This of course, has nothing to do with setting the scene so that the doc is top dog and the patient is a vulnerable sot. -;

The guy comes in, doesn't even look at me. Sits at a little table and opens his laptop. Starts barking numbers and concludes: "We're gonna put you on a diet. Your BMI is too high." 

I tell him:

• I lost 20 lbs in the last six months;
• ride 200 miles and climb 18,000 feet on a bike every week;
• that muscle is heavier than fat;
• I no longer eat meat; 
• refer him to the BodPod results I submitted when I met with the NP; 
• and inform him that the BMI is a 19th century metric for people half our size when the average male lifespan was 48 years.

He ignores that and keeps looking at his laptop. Then he says that the prostate exam and full urological workup I had just last May (biopsy that showed NO evidence of enlargement or cancer) was worthless and that nothing is as good as ... and then he just sticks his index finger in the air and waves it.

I didn't respond because this was so stump stupid on his part that I was (believe it) speechless.

I tilted my head, smiled, got my Irish up and said "... and then what? A biopsy and blood work that I just had 6 months ago?!"

He then slammed down his laptop and said: "I'm not accepting you as a patient. I'm not going to argue with you."

I was, again, taken aback and surprised at the crude arrogance. Then he tells me to get dressed and a nurse will tell me what to do next.

I left a few minutes later and pondered deeply as to what this meant. Finally, I found another doc. A few days later I sent this idiot the following letter:

---

Dr. X:

I understand your prerogative to decline accepting patients.

I am in agreement with you that it is better that you recognized what would certainly have been apparent at a later time. Being most generous in my description there is an incompatibility between us.

Candidly, I was surprised and am mildly distressed at your behavior.

Having been the Clinical Director of a psychiatric hospital for abused and neglected children and adolescents I have many, many times been reminded of the importance of listening to my patients and staff.

It is my conclusion that you emphatically failed your profession in this regard.

---

So, my advice to all of us: don't be intimidated by physicians who are so arrogant that they suffer from a God complex.

From a psychological perspective such people lack confidence in their ability to maintain a interactive and candid relationship with the client / patient.

More, several recent `gold standard' research reports conclude that arrogant and self-absorbed physicians have a much higher `fail' rate and more malpractice allegations than others.

Word to the wise.

 

 

`Tentatively' easing into 2012 Cycling Event plans

These past six months have `informed' me of how erratic my training had to be.  I pretty much expected that but granted myself the luxury of being optimistic.  Much of what I had intended to do in the way of `training' was interrupted by mundane but important other matters.

I have a hopeful grasp on what is practical and realistic for me in the way of training and events over the next calendar year.  So the switch from ebullient optimism to practical realism ... I don't like it!  (If you set your goals only so that they're `realistic' it takes all the headiness, the unknown, the surprise out of things.)

My training will, perforce, have to be local in order for me to have any sense of fidelity to a plan. And I've been fortunate enough to be introduced to a variety of training surfaces and terrain (hills, mountains, flats, short [25 mile] courses that include flats and lots of short, spikey climbs).  Local short course    So this permits a rational plan for development of cycling skills and physical development.

I've had bike destroying accidents on one of my recumbents that has required a great deal of expense and mechanical work.  I'm not the best mechanic so it has taken time.

On the other two recumbents I've made pretty comprehensive changes in the gearing, cranks, and drive-train.  Again, this has caused me to spend a fair amount of money and experience many delays due to finding the time to do the mechanical work.

At this point all my recumbents are operational and can be ridden at the point of selection.

I'm even intending to dust off my upright bike for local and short trips.  I'll not need to do any mechanical work on the upright because it is, at worst, dusty.

In my next post I'll offer some detail as to the local training courses and a few of what I call `performance events.'  `Performance events' are what the training is all about.

"Great Leader" Sports Nutrition Products

I just ran across a piece I wrote a few months before my RAW 2010 attempt.  Somehow my email address got out to the world of snake-oil merchants and I got so fed up I posted this, below, to a few cycling related discussion groups:

GREAT LEADER SPORTS NUTRITION PRODUCTS

"Expensive Urinite:" Improve your speed 300% while keeping your heart rate under 85 bpm. Scientifically formulated and tested at a secret underwater independent North Korean humility `Great Leader' sports lab. Trust us!  

Easy to swallow, non-chewable, tasty seaweed flavored powder dissolvable in simple yak milk. 16 oz irradiated `repurposed' nuclear centrifuge cannisters @ only $175 each. Money back guarantee if you live that long. 

"Swell Gel:" Dance up hills in happy bliss doing `silly circles' around your grunting competitors. All ingredients in Swell Gel have been personally and individually used by "WADA" scientists and carry their official ` thumbs up with a wink' photo. Unlike other sticky, gooey, gag-me-with-a-spoon gels Swell Gel is snorted by riders. No sticky white residue. 

"Secret Power Suppositories"  For the `daring' competitor, the one who isn't cowed by wussy WADA rules or spy camera crews. Enormous weiner sized slick suppository jam packed with EPO, epinephrine, testosterone, and a veritable plethora of fast acting 'roids. Nobody will know that when it looks like you're just scratching your crotch you're actually inserting a "Secret Power Suppository" up your keester.  

Guaranteed NOT to grow an inch of hair on your shoulders and arms by the end of a Stage.  

Be the first to finish, knowing that when you get off your bike and your knuckles are dragging at your feet you'll have a long night of bike groupies wanting to know you better.  

Amaze your friends when your voice drops from falsetto to alto.

And we promise not to insult your intelligence by selling for dollars what you could buy at your grocery store for pennies. Because WE KNOW you want one of our "GREAT LEADER" T-shirts to prove to your buds that you're one serious, baaaddddd-ass cyclist!

What is the `baseline?'

I started getting serious about cycling around 1996, as a way to not get too unbalanced with my job. 

Periodically I'd complete a training or competitive event and feel sore, beat up and fatigued.  I'd wonder if my `age' (50, at the time) caused me to be less resilient and to experience limits and physical consequences that I would have shrugged off 20 years earlier. 

I'm no further down the road with this question, sixteen (16) years later, now that I'm 66. 

As I increased the challenges and cycling demands on myself I'd feel the `consequences' from these efforts.  And still I'd wonder: "Would I feel this beat up if I were 25?"

Last Wednesday I rode with a group of really great people through some exceptionally demanding Arizona terrain.  Eighty-one miles (out-and-back) and 7,100 feet of climbing.  This was difficult but the distance and cumulative climbing didn't cause me to have to reach deep into my physical resources.  However, there was a ten (10) mile section on the return leg that was nothing but uphill, grades between 4% and 11%. 

Kirkland to Bagdad, AZ

This `blog' is entitled `Training Blog' because that is how I approach my cycling.  I'm not a recreational cyclist.  My deficiencies in life include being somewhat of a hermit, somewhat of a `driven' personality with enough insecurities that scare me into having to `prove myself' at almost everything I do.  Cycling, for me, is an almost `ultimate' form of staying sane and not letting the demons overtake me. 

So, on that ten mile stretch of road I demanded that I `pound' it, climbing at the highest gear and wattage sustainable.  There were several times when I said to myself `prudence suggests that you not `redline' it, Dan.'  But then there was `Bad Dan' who said `you HAVE more so you must GIVE more.  Otherwise you're just another old fart on a bike ride.' 

And I did give more.  I could literally feel it coming from the marrow of my bones.  And I heard that little homunculus inside of me was saying: "If this is the last thing you do you have to do it." 

Still, I was passed by two riders.  I rationalized being passed by discounting those two riders: "Classic cycling bodies: lightweight, thin and experienced.  One of them weighs 80 lbs less than me and is riding a `feather' bike.  You're `the Man,' Dan.  You're training on your 28 lb, loaded up fwd recumbent.  THEY couldn't do what you do!"

But that isn't the point.  The point is "why, when you know this is going to deplete you, are you letting yourself be so unwise?!"

Today, the third day after that ride, is the first day I feel like I'm among the living. 

Would I have been able, at age 25, to do what I did last Wednesday and not feel completely drained?

I don't know. 

But I DO know, that at age 25 I was still `over the top,' doing things that were way too demanding and unwise. 

So .. the more things change, the more ....

- d

Local Cycling and Training Opportunities

I barely adhered to my intention of making this a `recovery' week.

Last Sunday I completed what amounted to a 110 K time trial in Phoenix. Phoenix Invitational .   It had been a long time since I was on terrain that didn't include miles of annoying downhill coasting and miles of slow but challenging and demanding slogging uphill.  Being able to apply sustained watts over 110 K of flatland was welcome and quite taxing.

On Wednesday, after two days of being off the bike I rode a 53 mile, 5,700 ft of climbing course  (Garmin data: P'cott - Kirkland - P'cott .  Though I purposely stayed at nothing more than 60% max it was still 4 hours and 45 minutes of raw effort.  Felt the symptoms of overtraining so I elected to take the next day off and take it easy on other training sessions the rest of the week.

My friend Mike wanted to get some miles in on his new recumbent so he chose a local training area that, initially, sounded mighty tame: an industrial park with easy loops and flat roads.  About the only thing easy about it, I found out, is that it is `local.'  That is, only a few miles from home.

I accompanied Mike to the course and immediately saw the potential of this area.  The City of Prescott put in the infrastructure for an industrial park near the airport just before the recession hit.  So, the roads are excellent, there are barely 10 - 15 small plants and warehouses.  Ninety-five percent of the area is utterly vacant.  No traffic.

This could be the core of several local club events, e.g., family fun rides, longer timed events (time trials, criterium). 

In my own mind I'm already planning some ultra endurance training sessions ( 6 hour, 12 hour, 24 hour).  I can park my truck and loop past it every 12 miles if I wanted to.  Keep dry clothes, fluid, food, equipment, etc., in my truck  Plenty of water at numerous locations.  If a problem arose I could get a `spousal rescue' in 20 minutes by cellphone.

The next day I rode this course on my own for about 2.5 hours.  Steep (14%), short (50 meters) climbs everywhere you turn.  About 10% of the course is actually flat.

Here's yesterday's Garmin data:  Jan 7 - Local trainng course

Today I rode another 3 hours in the course.  Great potential for training, competitive events (Time Trial, Criterium).  Here's today's Garmin data:  Jan 8 - Circumference of Training Course - 12.2 miiles

And then a few more hours of `free style' use of this training course: Jan 8 - Using the course for hill training and time

A Spring Classic ... for the fun of it

Yesterday I joined a great group of local roadies driving to an invitational in Phoenix.  Sixty-five miles and just a tad over 500 feet of climbing.  I've done flatter routes but that was flat. 

In my maturity I've come fully into my miserly ways.  Living in Prescott I cannot imagine doing what I used to do often several times each week in Chicago: driving 100 miles to ride my bike.  And though there are great adventures all over the southwest the sense of `weirdness' overcomes me when I send money to people 100 miles away to give me a map, a water bottle, sign liability waivers.  And then spend 3 figures in gas money to drive for four hours ... to ride my bike. 

!?*@##!!!

And here I live in Prescott!!

So I'm resigned to the `loneliness' of the hard core ultra cyclist.  That is, poorly paraphrasing Eddie Merckx, when asked how he came to be so dominating a cyclist, he responded: "Ride a lot."

I'm making up routes and courses that are low traffic volume, good road, challenging and with the occasional water spiggot every 40 or 50 miles.

Here's one from my front door:

1. Prescott to Bagdad: 67 miles
2. Bagdad to Yarnell: 56 miles
3. Yarnell to Congress: 10 miles
4. Congress to Wilhoit: 29 miles
5. Willhoit back to Prescott: 17 miles.

Total miles: 178
Likely climbing: 12,000 feet

Start half an hour before daybreak to be advantaged by daylight.

No fee. 
No sag. 
Self-support. 
No club affiliation. 
No course `certification' or `sanctioning.' 
YSYD (you're stopped, you're dropped). 
No rando organization. 
No getting your card stamped or signed. 
A complimentary burial on the side of the road for DNF'ers. 
No T-shirt. 
No goofy set of safety pins with a number on some sheet of linen. 
No subsequent internet hounding by profit-mongers wanting to patronize you with "Hilly Hell" mantras. 

Who will know you did it?

You.  Only you.   

Not so Bad news and some Very Good news

Well, let's start with the ...

Not so Bad news. 

Sebring is out for me this February.   The logistics and cost just don't justify it.  5,000 mile round trip driving (I'd be taking two bikes and lots of gear so onliest way I'd do that is with my trusty Ford Ranger).  Gas, lodging, food, etc., would put it easily into the $3K range.  I can (and will) put that money to much better use in my neck of the woods.

Very Good news:

I'll be getting two `Time' and `Distance' courses measured out here to be considered for official sanctioning for the UMCA.

Time courses can be used for 12 hour and 24 hour events;
Distance courses can be used for 100 mile, 200 mile events. 

The Prescott Cycling Club will be heading up the course measurements and submitting them for sanction and approval.  We're expecting to complete the measurement process within the month and submit the data and materials to UMCA. 

Each course

• Has almost no traffic;
• Few and no intersections;
• Is flat;
• Almost straight as an arrow;
• Has an excellent shoulder (wide, no rumble strip, minimum road debris).

Course # 1:  

• 50 miles: Aguila to Brenda, AZ, on Highway 60.

This course is almost entirely on the RAAM / RAW route.  In the AZ desert, with elevation from to 2160 feet to 1350 feet above sea level.  The temps are what you would expect: 100 - 110 F range 8 months out of the year.  Tolerable the other 4 months.  No snow.  Ever.

Only two or three intersections going west and one intersection coming back east.  All can be navigated well by a crew that drives ahead to make the transit safe and fast.  A few towns (3?) from start to finish on the 50 miles.  Aguila is about 60 miles from Phoenix. 

Course # 2:

• 25 miles: Paulden to Ash Fork, AZ, on Highway 89.

This course is not on the RAAM / RAW route and climbs from 4400 feet to 5100 feet through National Forest on good and well maintained roads.  At these elevations some snow can sometimes be a factor but it is also a more temperate climate all year long.  The thing about the `National Forest,' though, is that the terrain is mostly scrub desert.  No intersections.  Again, this could be both a `time' or `distance' course.  Ash Fork is about 40 miles straight west on Interstate 40 from Flagstaff, AZ.  

The road cycling community in the Prescott area is active 12 months of the year.  And more and more serious cyclists are seeing the terrain and climate as being ideal for training. 

Also, Prescott is considered one of the premier mountain bike locations in the country.  What with the mountains, several National Forests and well maintained roads and trails it is nothing less than a hidden jewel. 

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If Muhammad can't go to the mountain then the mountain will have to come to Muhammad.  

When I consider the time and money I would sacrifice to drive from my house to Sebring ... I'd rather build a Sebring out here. 

You'll be hearing more soon.  Stay tuned. 

The `b'ness' end of things

A few days ago I was out for along ride in the lower elevations.  Rolling desert rocky terrain below the snow line, waaay out into the unpopulated AZ ranch country.  Fewer than 3 vehicles on the road per hour. 

Rolling along after mile 25 on an out and back I needed to find a place to do my `b'ness.' 

I spot a break in the Juniper and Cottonwood trees and brush to the side of the road and pull over.  As I'm crouching my way through the brush it opens up into a completely empty green and brown grazing pasture.  The pasture is only about 50x50 meters and abuts a steeply rising rocky hill for about 800 feet. A quiet `spot' of beauty in nature.

There is a wide gate to this fenced in area.  The gate has a heavy lasso-type rope holding it closed against a strong post with firm barbed wire in either direction.  I look around carefully to assure that no one is there and that there are no horses or livestock that will charge at me. 

I open the gate and move off to the left about 10 yards behind a copse of big Manzanitas.  I proceed to do my `b'ness.' 

As I'm gazing at the immense beauty and noticing the utter quiet and silence my attention falls to the copious evidence of horses having done THEIR b'ness here, too. 

When I'm finished and get myself all ready to return to the bike ... it hits me: 

I turn to see if MY b'ness is bigger than the HORSES b'ness! 

Once again I am confirmed in my ability to hold my own against mother nature's best :)

Confidently and filled with utterly pointless hubris I let myself out of the gated pasture and resume my biking. 

I'm still feeling `proud' of the `b'ness' end of things.

Irrational and myopic ... but so, so human. 

(I wonder if there will be a horse that returns to the grazing pasture and ... does the same thing).

Real World Training

If you could be exceptional at either `intelligence' or `persistence' (not both), which would you prefer?

Sounds like a question I'd get from St. Peter at the Pearly Gates.  I'd probably get sent to hell `Express' for trying to negotiate a little of both. 

I'm about 70 % persistence, 20 % slack-jaw stump-stupid, and maybe 10% intelligence. 

When my clients saw all the degrees on my wall I'd try to lower the shock factor by telling them: "I'm educated waaay beyond my intelligence."  And, frankly, I think its true. 

I just kept going to school.  Didn't - WOULDN'T - stop.  I went to middling colleges and universities and they were happy to take my tuition as long as I didn't present as a potential embarrassment as an alumnus. 

Back to Training. 

After several depressing days of indoor training and a few shocking days of absolutely lethal outdoor training in the freezing, windy, icy, twisting mountain roads I figure out a real world training prospect for the cold months.  Drive down to a lower elevation and train. 

The snow line is about 5,000 feet.  I trained on rolling and challenging upgrades of 6% for 6 miles at 4,000 feet today.  It was windy, cold and wet.  But manageable due to the absence of crazy twisting descents and icy roads.  It was also in the mid-40's.

Dressing for the wind and wet requires `shell' clothes and some thin wool jerseys.  Made all the difference.

Training at lower elevation 

More tomorrow. 

Vocabulary lesson

I didn't expect to get a vocabulary lesson in my training ride today.  But I did. 

Mid-day it was relatively warm (50's) and brilliantly sunny day up here in AZ mountain country.   I got out for a training ride at 1:30PM.  At it's height the sun is low on the horizon, just 10 days from the solstice.  It gets dark fast.

I rode south, up a smooth and twisty road (White Spar/89) into the Bradshaw mountains in the Prescott National Forest.   The road hangs off the eastern side of the mountain. 

Melt Ice: At 6,100 feet the sun is intense on the snow.  The snow is piled in berms on the east side of the road and it covers the forest and sheer walls on the west side of the road.   When the sun beats down on the snow it melts and water washes across and down mountain roads.  When it hits the road it is a barely visible shade of grey as it freezes again

Shadow Ice: When the road is already wet from melting snow but the setting sun, low on the southern horizon, casts patches of spikey shadows on the wet road.  The shadow water freezes thin and slippery while the sun exposed road is dry and firm.  It makes for a corduroy pattern of icy road and dry road.

Sand Slip: In Illinois they spread salt on the icy road.  Out here they use sand and pumice.  Sometimes the sand/pumice mixture has the same color as the road.  It requires eagle eye vigilance on climbs, descents and turns so that you don't slip out and go down.

Sand Mine: That's when all three of the above conditions apply.  The road looks just a little sandy but it is actually ice thinly covered by sand/pumice. 

Update: 12/12/11:

Cloudy and raining today and nobody out this way thinks its o.k. to ride in this weather. 

So ... I rode.

Us hardy mid-westerners don't really know the difference between sunny and warm, and wet and cold. 

I added a few words to my vocabulary today: 

• Rockslide;
• Sleet/rain/snow (all one word);
• Fog;
  
• Mountain wind;
• Windchill;
• Hypothermia.

When I got home I realized that, though this is Arizona, it is winter and I'm riding in mountains.  I immediately got into a tub full of scalding hot water for half an hour.

• Time to swap the sandals for shoes and toe warmers.  
• Balaclava.  
• Rain gear.  
• Big honkin' flashing lights and irridescent ribbons all over me and the bike
• long pants
• shells over my gloves
• helmet cover.  

 So, what is this language with so many new words: Mountainese?!

One learns `road handling skills' in such conditions.

Or not.

Too much

Over the last several days I've put in a fair amount of miles and lots of climbing.  At least half of that is in the Prescott National Forest.  The other half is what geologists call the `transition zone' between the high Grand Canyon plateau and the low Phoenix desert.  Lots of sky, mountains, rolling hills.  Vast panoramas of drop-dead gorgeous terrain. 

Today's training comprised 70 miles and god-knows how many thousands of feet of climbing.  The contrast between the beauty of the natural environment was held in stark relief against the many never-before-seen by me roadside shrines to motor fatalities; the dead skunk, dog, cat, critters, and their bloody remains smeared across the road; the monstrous RVs pulling trailers of off-road 4-wheel toys; and, finally, another tragic automobile accident with almost certain fatalities.  The accident appeared to involve a car that went off the 2 lane road and down a steep embankment, rolling over and over before coming to a stop.  Multiple State Patrol vehicles, fire engines, ambulances and a helicopter.  Traffic backed up in both directions for a mile.

The contrast makes my head hurt.

Pictures of the terrain on which I train

The first is a link to my Picasa picture albums showing, first, the short and steep roads I use for `Hill Repeats' and, then, pics of the 34 mile, 4,600 feet of climbing out and back, up and over, course from Prescott to Wilhoit.  Prescott to Wilhoit and back

The second is the latest Garmin data and graphic of the Prescott to Wilhoit and back course.  Garmin - Prescott to Wilhoit and back

Season and transitions in training

Second week of November in the Arizona high country.  Living close by a ranging national forest and what geologists call a `transitional zone.'  Prescott is a smallish town on the edge a growing metropolitan area both east and north of us. 

Nights are cold and dark.  Days are typically sunny and warm.  If and when it snows it tends to melt away within a day or three. 

Gone are the days when starting a training ride at 7:30am promised 70 degree temps, pushing into the 90's by midday. 

Hill training several times a week for two or three hours.  Following loops into the national forest and back.  In the gym cross-training for several hours a couple of times a week.  One or two long rides into, through and out the other side of the forest every week. 

Outdoor training includes both front and rear wheel recumbents, and the upright Airborne Zeppelin ti bike. Indoor training includes Concept 2 indoor rower, the elliptical and a recumbent bike on the LeMond Revolution indoor trainer.  Calisthenics, situps, pushups and pullups. 

Consolidation, strength and balance are the training goals for the cold months. 

Heading into winter and exciting riding

October 19th and I'm feeling like I'm just getting started on my cycling season.  Last year at this time I was putting on the weight, dealing with rain, wind, cold, traffic, urban density and congestion.  This year I'm working my training plan and tracking significant week to week improvements. 

I've never had the opportunity to focus on cycling as much as now. 

Today I got in a 20 mile 1,800 feet of climbing training ride `after' I did the finances, met with the plumber and made some phone calls.  And I got back in time for a fried chicken lunch with our neighbors in our Common House.  Our cohousing neighborhood and community ... 

Took a nap, reviewed the training plan and confirmed that I'll be attending some great cycling events here in the SW this winter. 

• I'm stoked about the 200 K brevet (Heart of Arizona) with the Bullshifters Cycling Club this November 5th;.
• I'm focused on training for strong and fast hill climbing in a rational and thoughtful way;
• I'm targeting the Sebring Bike races in Florida next February 18th and 19th, the 24 hour non-drafting RAAM Qualifier event.

These are just a few of the great things I can train for and accomplish with `performance' in mind (not just `survival.')

I'm fortunate and lucky.

Ownership and attribution

I just sent a comment to the spam folder.  The author of the comment did not identify him/herself and made claims without attribution of sources.  Finally, this person made personal insults (not to me).

One of the reasons I blog and welcome comments is to further dialogue and questions.  Unsubstantiated claims and uncivil comments that do nothing to support dialogue will be deleted. 

Freedom of the press is guaranteed only to those with one.  Those having an axe to grind or who are working out issues for which they should seek treatment can start up their own blog or pedal their tripe to listserv's that allow it. 

If you don't like what is said here don't read it.