Pictures of Mid Sole Sandals - Modified

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Pics of mid-sole sandals - modified

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

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

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

Pictures of Bacchetta CA3 - Modified

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

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

OUR CREW AND THE RACE AROUND IRELAND 2017

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

CREW:

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

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

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

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

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

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

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

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

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

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

VEHICLES AND SUPPORT:

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

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

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



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

Mid Sole Cleats

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

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

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

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

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

Oasis and Good Samaritan in the AZ Desert

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

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

Flagstaff Training

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

Prescott Training

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

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

I chose the least drunk volunteer.

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

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

Here are a few pics:  

RAI Training Course(s)

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

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

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

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

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

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

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

RACE AROUND IRELAND - 2017

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

This is a race. Not a ride. 

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

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

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

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

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

Next Week - June Week - June 5

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

Next week tentative plan is as follows:

2 laps - 30 miles - 1440 ft - 2.5 hours

6 laps - 90 "       -  4320 ft - 8 hours

4 laps - 60 "       -  2880 ft - 5 hours 

6 laps - 90 "       -  4320 ft - 8 hours

4 laps - 60 "       -  2880 ft - 5 hours 

         330 miles   15,840 ft   29 hours

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

RAI Training Status Update - May 21

In a good training groove.  

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

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

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

Current weekly totals:

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

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

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

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

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

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

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

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

Resisting the Urge to Overtrain

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

Last week was executed as planned: 

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

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

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

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

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

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

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

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

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

---------

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

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

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

Fidelity To The Training Plan

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

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

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

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

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

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

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

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

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

Black or White - Frostbite or Heatstroke

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

30 Miles in the Arizona Desert

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

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

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

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

So I packed it in and called it a day. 

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

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

`Epic' v. `Intelligent' Training

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

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

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

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

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

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

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

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

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

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

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

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

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

RAI - Mizen Head Videos

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

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

With narration (of sorts).  

Mizen Head

RAI - Videos of the Gap of Dunloe

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

The Gap of Dunloe

Driving the Race Around Ireland Course - V.1

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

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

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

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

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

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

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

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

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

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

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

Gap of Dunloe - April 2017

Status - Training for Race Around Ireland

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

(I reserve the right to modify everything - :)  

VIDEO - White Spar on the CA2

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

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

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

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

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

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

A Few Vids of Bike and Training Route / Course

The first video is of the Bacchetta Ti Aero recumbent rear wheel drive high racer.  Only the first 9.5 minutes is relevant.  I describe the bike and the many modifications that I've made to it.

Bacchetta Ti Aero

The second video is of the training route / course that I've been using lately.  The location is an out and back from Skull Valley, AZ.  I live `up the mountain' in Prescott, AZ, but it is literally 15F warmer just 13 miles away (and about 1,500 feet lower in elevation).  

Skull Valley Training Route / Course

Here is the RWGPS data for this training session: https://ridewithgps.com/trips/13078739

Race Around Ireland - Considerations and Planning

The RACE AROUND IRELAND is regarded as one of the toughest cycling challenges in the world and will take the racers on a 2,150 km /1,350 mile journey past some of the most stunning scenery in Ireland.  The route will take you past Newgrange, The Causeway Coast, Malin Head, The Cliffs of Moher, The Ring of Kerry, Mizen Head, the Garden County (Wicklow) and back to Moynalty in County Meath and ALL within a week.  

I pre-registered for RAI in January of 2017 and the `Go - No Go' decision is on April 1, 2017. RAI is a `race.'  It is not a `ride.'  As a solo racer I will have 132 hours (5.5 days) to complete it.  If I finish in 132 hours and 1 minute ... it will be recorded as a `Did Not Finish / DNF.'  

A challenge as formidable, complex and financially costly as RAI requires hard-headed thinking, planning and analysis.  In my mind DNF'ing is not an option.  Too many sacrifices to not be a proud finisher.  

Below I am listing many of the factors that currently occupy my (remaining) mind as I approach the `Go - No Go' date.  (At any one time each of these factors is a `priority.')

Age:  I'm 71.  As much as I have a hard time recognizing (admitting?) that fact there are certain physical imperatives.  I'm in great shape but I know that, with age, my fitness and health are more brittle than when younger.  At the moment I am in almost complete denial of these so I won't blather on about this.  (I'm a psychologist so I know what I'm talking about 😔

Financial Cost:  For me this is equally a moral issue and a practical matter.  

If I allow my conscience to dictate my decision I devote these dollars to those whose needs are desperate.  It is self-indulgent to do RAI when so many people experience poverty, illness and ignorance.  I consider it my weakness - it is immoral - to spend so much money on RAI.

As I dial in the expenses I will absorb with RAI ... my `cheap Scot' muscle is getting overused.  I swallow hard and rationalize it by saying "who wants to live forever?!"

RAI is not RAAM:  Some may be aware of my concern that the RAAM course is more dangerous than it is worth.  As a previous RAW participant, RAAM Official and RAAM Crew Chief my opinions are not `armchair.'  In the US west the roads are narrow, vehicles include trucks, massive hay and livestock wagons, texting drivers and RVs (the worst).  In the US midwest the roads are often straight for tens and tens of miles, dulling drivers minds and senses, with drivers (and cyclists) wandering into opposite lanes.  In the US east the density of traffic increases all of these factors.  

RAI has different problems but, as far as I can gather, the life-and-limb dangers are mitigated.  Instead there are many country roads with poor quality pavement, narrow country roads, free range livestock, hundreds of hard to track and navigate turns.

Navigation:  Past RAI crew and officials have informed me that the many turns, roads and road signs almost guarantee getting lost (junk miles).  American crew/drivers are simply not used to driving on the `wrong' side of the road and get quickly lost in roundabouts.  Irish or experienced RAI crew doing the navigation and driving seems to be a `must.'  

Another navigation issue has to do with `reading' a cue sheet but not really getting a feel for distances.  GPS guidance and detailed off-line (RWGPS) maps may allow the navigator to better assess distances, turns, etc.  

Racer Communication: A helmet-mounted communication system, in my opinion, is a necessity for crewed ultra races. The Terrano System will allow firm and clear communication between racer and crew.  Navigation.  Nutrition.  Clothing. Encouragement and problems.  

Standard v. Recumbent Bike:  I'm confident about my climbing ability, but that doesn't mean I won't walk up hills that are too steep to ride.  By `too steep' to ride I'm referring to long 14%+ grades.  Can I pedal up these hills?  Yes.  Is it efficient and wise (energy expenditure, potential for injury? No.  I have nothing to prove regarding my climbing prowess.
  
Recumbent racing bicycles do have an aerodynamic advantage on flats and descents. When the terrain and road quality safely allow me to access that advantage I will.  But many of the Irish roads are not suitable for fast descents. Perhaps even less so on a recumbent.  

So racing on country roads will require acknowledgment that the recumbent advantage will be mitigated.  Plan for it.  Train for it.  

Nutrition and Hydration:  This is always challenging.  I and my crew will have to set clear schedules and practices.

Sleep Deprivation:  This applies to both the racer and the crew.  All the research supports the conclusion that one cannot `train' for sleep deprivation.  It must be acknowledged, planned for and managed.  

Mechanical Issues:  Two bikes.  Three sets of wheels for each bike.  Different gearing for each bike.  Ridiculous redundancy for spare parts and supplies.

Weather and Clothing:  Rain, cold, wind.  Be prepared to be creative.  Expecting to ride wet.  Dry clothes ... I don't know how that will happen -- yet.  

THE DEFINITION OF A FANATIC: A person who, when he loses sight of the objective, redoubles his effort.  (Stupid)

Finally, I am not of the mind that sheer willpower and emotional and physical prowess result in successful ultra accomplishments.  Sometimes we see the victor characterizing him or herself as being `unstoppable,' `a fighter,' etc.  This is probably done to deal with the anxiety of fear and trepidation.

Yes, it requires determination.  But it also requires rational calculation, sensitivity to recognize when the racer's cognitive processes are compromised, psychological calculations as to the racer and crew's processes, the crew's fatigue, and `fit' among members of the crew.  Emotional awareness and capacity to restrain one self.  To `respond' rather than to `react.'  

After a relatively short time `in the saddle' most of what happens is from the neck up, not the neck down.  

If the racer and crew do not admit that they are terrified I will give them three no cost therapy sessions.  

Weather Conditions - Clothing and Safety

Ugly weather, clouds, rain, fog and cold in the mountains down to about 3,000 feet elevation.  Ambient temp was 39F / 7C.  I decided to restrict training yesterday to roads with wide shoulder.  In such foggy and cloud-encased weather cars, trucks, RVs and other vehicles may not see me until it is too late -- even though I have eye-popping strobe lights both fore and aft.  

Clothing was dialed in well.  Protected me against wind chill (15F / -17C) on descent.  Able to shed some layers on return climb to keep from overheating.  

The helmet visor became hard to see through because of the heavy rain.  At high speed descents I cannot afford visual distortion by rain drops.  Same with my glasses.  So I took them both off.  I had a bill cap that I used at speed to minimize pelting rain.  It worked really well.  (You have to make do and invent solutions). 

I mounted my Garmin VIRB camera on my helmet to record the conditions but too late realized that ... the battery was dead. Still, it was interesting to have that `duck' on my helmet on the screaming descent.  

A major effort over the past six months has gone into designing and building a head rest that is comfortable, allows for steep recline in the seat and can be adjusted if I need to sit up, i.e., less recline.  I think I'm close to being on target at this point.  Soft enough to allow for no brain rattling when on rough road, firm enough to allow stability, low enough so that the helmet doesn't interfere, and at the right angle (90 degrees) allowing me good vision and least vestibular complexity.  Very lightweight, too. I'm pretty pleased with this and will post a few pics soon. 

https://ridewithgps.com/trips/13040403

Note To Self

SHUT UP AND TRAIN!!

Race Around Ireland - 2017

http://racearoundireland.com/rider-qa-dan-fallon

Dan Fallon will become the first recumbent rider to attempt Race Around Ireland in August 2017. The Chicago native has had a fascinating journey to his first RAI. His inspiring and pioneering spirit will be a welcome addition to this year’s event. Dan will be raising funds for research on brain cancer through a charitable organisation, 3000 Miles to a Cure.

Don’t let his self-deprecating replies fool you. Anyone who goes looking for hills on a recumbent is one of cycling’s ‘hard men’.

Tell us a little bit about your cycling and racing history to date. Significant events/results etc.

I have no significant upright bike experiences except week-long tours, etc. On the recumbent I hold a UMCA record for fastest recumbent transit of Illinois and Indiana. I’ve entered several other events/races on the recumbent but I don’t consider my performances to be record setting.  

Can we get some biographical information: Age, home town, currently residing, day job etc.

I’m 71.  I live in the mountains of Arizona, Prescott.  Along the RAAM route.  I’m a doctoral level private practice clinical psychologist – 2 full days per week.  

My wife and I moved to Prescott in 2011 (from Chicago).  I prefer cycling in the mountains and the desert.  The hot Arizona desert, at 2,000ft above sea level is 40 miles away.  Our Prescott home is in the Arizona mountains at 6,000ft above sea level.  I have the perfect training terrain.  

THIS is a typical flattish training route a short distance from my home.

THIS is a typical flattish training route 60 miles south of my home, in the AZ desert.

And THIS is a typical hilly, switchback-laden, mountain training route literally at my front door. I’ll be doing this later today, when the black ice melts off the mountain roads.

You’ve said you have an Irish/Scottish connection, can you give us some details? Is this your first visit to Ireland? (If so, welcome!)

We understand the Fallons emigrated from Ireland to Scotland during the famine.  My father was one of 17 brothers and sisters.  They lived and worked in the coalmines near Edinburgh.  

My mother’s side of the family (Dolan) came over from Ireland around the same time, during the famine.  One of my grandfathers enlisted twice in the U.S. Army during the U.S. Civil War.  The Dolan side of the family is distinguished for being career firemen, police officers, priests, nuns, lawyers.  

I’ve never been to Ireland.  Once to Scotland.

What brings you to Race Around Ireland? What have you heard about the event? What are your expectations in terms of how you will perform and what you will experience?

I’m not much of a spectator or tourist.  It bores me to `look at’ stuff.  If I’m travelling I need to be `doing’ something.  I can’t think of a better way to visit Ireland than to do it in a race on a bike.  

Valerio Zamboni is an ultra-cycling acquaintance.  I’ve followed his exploits with envy.  When I learned that he had done RAI six times I found that the idea was intriguing.  Consulting with Valerio I decided to enter RAI.

I’m frankly surprised that no recumbent cyclist has entered RAI.  Then again, I’m not surprised.  There is a myth that recumbent cyclists don’t ‘like’ hills. The fact is that if a cyclist trains for the hills they will perform well in the hills.

I moved to Prescott largely because of the challenging mountain terrain.  I have no physical limitations or problems that cause me to ride a recumbent (e.g., back problem, etc).  I just like ‘bents.  And I like to race other upright cyclists in the mountains and the hills. 

Dan’s Blog on Recumbent Training

In fact, I have never even MET a recumbent cyclist in my area.  I train completely alone.  Fast on the descent and typically faster than upright bikes on the climbing, depending on the course and/or event.

Tell us a little bit about riding a recumbent. The difficulties, the advantages and the joy that it brings. What are the specific technical and physical challenges involved and can you detail the specifics of the machine for equipment geeks: weight, height, length, tubing, componentry and, of course, the manufacturer.

I started riding the recumbent in 2008.  After a week long training experience on my upright bike in Indiana I found that it was getting boring.  A friend suggested recumbents but I thought they were for old men with fat bellies and white beards.  Nevertheless, I bought a recumbent and less than a month later completed a 160 mile race with almost no sensation of fatigue … and at a very good speed.  

The next year I took the UMCA recumbent records for fastest transit across Illinois and Indiana.  The year after that I entered the Race Across the West and DNF’d in Congress, AZ, after 400 miles in 24 hours.  I didn’t train enough.  

Since RAW I’ve done all kinds of events with the goal of enjoying myself and learning my limits.  

Riding in the mountains results in performance capabilities that don’t easily translate to riding in the flats.  In the flats the cyclist has to maintain a steady pace without let up.  In the mountains the cyclist learns power and pacing on the climbs and is then rewarded with (often) screaming technical descents.  

The upside of riding a racing recumbent is that the racer doesn’t experience sore shoulders, neck fatigue, wrist and hand numbness.  The downside of riding a racing recumbent is that the racer doesn’t get to throw the bike around, is pretty much locked into a stationary position on the bike.  

An upright acquaintance asked me how long it would take for him to get his ‘climbing legs’ on a first-time recumbent vacation in the Italian Dolomites.  I told him: “Six months.”  He didn’t believe me.  He returned from Italy humbled.  

Climbing on a recumbent requires patience, discipline and a willingness to experience ridicule from many upright cyclists.  Descending on a recumbent requires humility and grace when I scream past upright cyclists who are spinning out at 50 mph.  

With time, training and experience a recumbent bike … is just a bike.  It is the cyclist that makes the difference.  

I ride rear-wheel drive recumbents.  Bacchetta CA2 and Bacchetta Ti Aero. I’ve modified these bikes to be more aerodynamic and to enable delivery of power to the legs.  

Specifics of Dan’s Bike Setup

Tell us a bit about your crew. Who’s supporting you? Are they a regular Fallon team?

I will be bringing my crew chief to RAI: Billy Broadfoot.  He is a master bike mechanic and has decades of cycling racing experience.  I hope to hire three more crew in Ireland.  

I’ve had various people crew for me on events, from family and friends to almost complete strangers.  It is not an exaggeration to state that building the right crew is critical to a good race.  

Finally, how’s the training going this year? How are you preparing for RAI? Are you riding other events?

It is 20-30 degrees colder in the mountains than 40 miles south in the desert.  So most of my training in December and January has been ‘south.’  Still, in January I managed to squeak out 650 miles and 25,000 feet of climbing.  

Training in the mountains doesn’t equate to ‘miles ridden.’  A 32-mile course with 3,000ft of climbing is entirely different than on the flats.  Last February I did a race in Florida (Sebring): 185 miles with less than 1,800ft of climbing.  I get 1,800 feet of climbing on 20 miles `up here.’  

My plan is to build endurance on rolling and hilly terrain.  Although there are some leg-breakers on RAI they do not demand the cyclist to train on leg-breaking mountains to do well.  So, rolling and hill training.  Probably 1,200 – 1,800 miles per month with less than 50,000 feet of climbing.  

Next week I’ll put in an 8 hour event at a local training course. 

Ride With GPS – Training.  

Time on the bike will be the purpose.

In March I have a 200-mile event (Joshua Tree Double Century) planned.

In April I will be doing a 24-hour event in Houston, Texas (Bessie’s Creek).  

May to August I’ll probably stay local to focus on rolling and hilly terrain, with several 24-hour solo events.  

Ride With GPS

Ride With GPS